CrossFit Mile Zero – CrossFit

Strength

Back Squat (6 Sets on a 2:30 Clock)

3×6 build to 60%

1×10 @ 60%

1×8 @ 70%

1×6+ @ 80%

superset with 5-10 calf raises

Front Squat (6 Sets on a 2:30 Clock)

3×6 build to 60%

1×10 @ 60%

1×8 @ 70%

1×6+ @ 80%

superset with 5-10 calf raises

Workout

Phil Heath (Time)

Freedom (Rx+)

For Time

21-15-9

Wallballs (20/14)

American Kettlebell Swings (53/35)

*400m run at the start of each round

Independence (Rx)

For Time

21-15-9

Wallballs (14/10)

Russian Kettlebell Swings (53/35)

*400m Run at the start of each round

Liberty

For Time

21-15-9

Wallball Thrusters (light)

Russian Kettlebell Swings (light)

*300m Run at the start of each round

Goal: 8-10 Minutes

Cap: 12 Minutes

Keep the wallballs and kettlebell swings unbroken, rest between movements.

When you start your last 400m run, send it.