CrossFit Mile Zero – CrossFit
Strength
3 Position Power Clean (Ground, Below Knee, Hang)
Workout (AMRAP – Rounds and Reps)
12 White Grapes
Freedom (RX+)
AMRAP 10 Minutes
1-2-3-4-5-6. . .
Power Clean (135/95)
Bar Facing Burpees
Independence (RX)
AMRAP 10 Minutes
1-2-3-4-5-6. . .
Power Clean (95/65)
Bar Facing Burpees
Liberty
AMRAP 10 Minutes
1-2-3-4-5-6. . .
Dumbbell Clean (light)
Up Downs
Target Round: 12 rounds
Minimum Round before scaling: 10 rounds
Try to keep your power cleans unbroken as long as you can.
Set a steady pace for your burpees and stay consistent each round.
When the clock hits 8:30, send it.
Mobility (No Measure)
1 min couch stretch (each side)
1 min Bicep Wall Stretch
1 min Seal Pose