CrossFit Mile Zero – CrossFit

Strength

Complex: Hip Power Snatch + Overhead Squat (8 x (1+1)
)

Focus: Big leg drive, punch yourself under the bar. Squat down as far as you can in the OHS while keeping proper squat form.

Workout

Paramore (Time)

Freedom (Rx+)

50-40-30-20-10

Dumbbell Deadlifts (50s/35s)

Wallballs (20/14)

Independence (Rx)

50-40-30-20-10

Dumbbell Deadlifts (35s/25s)

Wallballs (14/10)

Liberty

50-40-30-20-10

Dumbbell Deadlifts (light)

Wallball Thrusters

Goal: 12-14 Minutes

Time Cap: 16 Minutes

Go for big sets in the round of 50 and 40, knowing the reps go down.

Once you hit the round of 20, send it.