CrossFit Mile Zero – CrossFit
Strength/Accessory
Deadlift
7×2, Last 2 Sets at 90%
*Complete on a 2:00 Clock
Workout
Wade (2 Rounds for time)
Freedom (RX’d)
21-15-9
Pull-ups
15-12-9
Bar Facing Burpees
-Rest 5:00-
21-15-9
Hang Clean and Jerks (95/65)
15-12-9
Bar Facing Burpees
(KG conv: 43/29)
Independence
15-12-9
Pull-Ups
Bar Facing Burpees
-Rest 5:00-
21-15-9
Hang Clean and Jerk (75/55)
15-12-9
Bar Facing Burpees
(KG conv: 34/25)
Liberty
21-15-9
Ring Pull-ups
15-12-9
Up Downs
-Rest 5:00-
21-15-9
Dumbbell Hang Clean and Jerk (light)
15-12-9
Up Downs
Target time each set: 4-6 minutes
Time cap each set: 8 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)