CrossFit Mile Zero – CrossFit

Successory Work

Every 3 Minutes x 5 Rounds

DB Cossack Squat x 5/5

Pistol Squat x 5/5

Banded Hamstring Curl or Nordic Curl x 10

DB Cossack Squat

Workout

Panic! At The Disco (Time)

Freedom (Rx+)

For Time

21 Squat Snatches (75/55)

200m Run

15 Squat Snatches (95/65)

200m Run

9 Squat Snatches (115/75)

200m Run

3 Squat Snatches (135/95)

Independence (Rx)

For Time

21 Squat Cleans (75/55)

200m Run

15 Squat Cleans (95/65)

200m Run

9 Squat Cleans (115/75)

200m Run

3 Squat Cleans (135/95)

Liberty

For Time

21 DB Cleans (light)

150m Run

15 DB Cleans (light)

150m Run

9 DB Cleans (moderate)

150m Run

3 DB Squat Cleans (moderate)

Goal: 11-13 Minutes

Cap: 15 Minutes

Barbell should be completed in 2-3 sets.

Final weight should be around 75% of your max.