CrossFit Mile Zero – CrossFit

Strength

Back Squat (7 Sets on a 2:15 Clock
4×6 Build to 65%
1×8 at 65%
1×6 @ 75%
1×4+ @ 85%)

Front Squat (7 Sets on a 2:15 Clock
4×6 Build to 65%
1×8 at 65%
1×6 @ 75%
1×4+ @ 85%)

Workout

Harry Potter (AMRAP – Rounds and Reps)

Freedom (Rx+)

AMRAP 12

15/12 Cal Bike or 300m Run

12 Toes to Bar

12 Push Press (95/65)

Independence (Rx)

AMRAP 12

12/10 Cal Bike or 200m Run

10 Toes to Bar

10 Push Press (75/55)

Liberty

AMRAP 12

10/8 Cal Bike or 150m Run

12 Knee Tucks

10 DB Push Press (light)

Goal: 4+ Rounds

Push press should be light, stay unbroken the entire time.

Toes to bar in 2 sets or less.

Push the pace on the run or bike.