CrossFit Mile Zero – CrossFit

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Strength/Accessory

Deadlift

7×3, Last 2 Sets at 75%

*Complete on a 2:00 Clock

Workout

Leaning Tower of Pisa (Checkmark)

Freedom (RX+)

EMOM 15

200m Run

5 Muscle Ups or 10 Chest to Bar Pull Ups

7 Hang Power Cleans (135/95)

Independence (RX)

EMOM 15

150m Run

3 Muscle Ups or 6 Chest to Bar Pull Ups

7 Hang Power Cleans (95/65)

Liberty

EMOM 15

100m Run

5 Jumping Chest to Bar Pull Ups

7 Hang Power Cleans (light)

Target time per set: :40

Time Cap per set: :50

Skill work under fatigue. Scale reps before scaling movements.

Aim for unbroken sets for all 3 movements.

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