CrossFit Mile Zero – CrossFit

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Strength

3-Position Power Snatch

1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@65% of 1RM Snatch) x 5 sets

* Complete a set every 1:30 *

Overhead Squat (3 Overhead Squat x 3 sets (@75% of 1RM Snatch))

Workout

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Target Time: 7-9 Minutes

Time Cap: 12 Minutes

Choose a weight you feel comfortable hitting for 15+

Small Consistent Sets or Large Ambitious Sets

Cooldown

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)