CrossFit Mile Zero – CrossFit

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Strength/Accessory

Hang Power Clean + Power Clean

10x(1+1), work up to a light to moderate weight.

*Complete on a 1:30 Clock

Workout

French Toast Bagel (AMRAP – Rounds and Reps)

Freedom (RX+)

AMRAP 12

10 Box Jump Overs (24/20)

2 Deadlifts (275/185)

100m Farmers Carry (50s/35s)

Independence (RX)

AMRAP 12

10 Box Jump/Step Overs (24/20)

2 Deadlifts (225/155)

100m Farmers Carry (35s/25s)

Liberty

AMRAP 12

10 Step Ups (20/16)

2 Deadlifts (moderate)

100m Farmers Carry

Target 4+ Rounds

The first round you should be able to knock out fast, but pace yourself for the long haul.

This week was already heavy, this WOD is preserving midline stability through the heavy deadlifts and farmers carry under fatigue.

Listen to your body when you set the weight for your deadlifts. Remember, it’s just conditioning.

Cooldown/Mobility

Mobility (No Measure)

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

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch