CrossFit Mile Zero – CrossFit

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Strength

Back Squat

7×3, Build to a Heavy Set

Front Squat

7×3, Build to a Heavy Set

Workout

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Freedom (RX+)

3 Rounds

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans (135/95)

Independence (RX)

3 Rounds

50 Air Squats

7 Chest to Bar Pull Ups

10 Hang Power Cleans (115/80)

Liberty

3 Rounds

30 Air Squats

7 Up Down + Jumping Pull Up

10 Dumbbell Hang Power Cleans (light)

Target time: 8-10 minutes

Time cap: 14 minutes

This is a quick and aggressive workout. Plan out your breaks to avoid forearm burnout.

Pace the first round, adjust the second round, and go for broke to close it out.

Mobility (No Measure)

Mobility (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side