CrossFit Mile Zero – CrossFit
Strength
Front Squat (Heavy Single)
Gymnastics
Strict Weighted Chin up (1 Rep Max Weight)
* Rest as needed between sets *
Workout
Megalodon (Time)
Freedom (RX+)
For Time:
21-15-9
Thrusters (95/65)
Burpee over Bar
Chest to Bar
Independence (RX)
21-15-9
Thrusters (75/55)
Burpee over Bar
Pull-ups
Liberty (Scaled)
21-15-9
Dumbbell Thrusters (15/25)
Up Downs
Jumping Pull-ups
Target time: 5-7 minutes
Time cap: 10 minutes
Cooldown
Warm-up (No Measure)
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)
[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)
[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)