CrossFit Mile Zero – CrossFit

View Public Whiteboard

Strength/Accessory

Back Squat

8×5, Last 3 Sets at 70%

* Rest 1:45 between rounds *

Front Squat

8×5, Last 3 Sets at 70%

* Rest 1:45 between rounds *

Workout

South Beach (Time)

Freedom (RX+)

20 Pull-ups

20 Front Squats (115/80)

20 Burpees

-Rest 1:00-

15 Chest to Bar

15 Front Squats (115/80)

15 Burpees to 6 inch target

-Rest 1:00-

10 Bar Muscle Ups

10 Front Squats (115/80)

10 Bar Facing Burpees

Independence (RX)

16 Pull-ups

16 Front Squats (75/55)

16 Burpees

-Rest 1:00-

12 Chest to Bar

12 Front Squats (75/55)

12 Burpees to 6 inch target

-Rest 1:00-

8 Strict Pull Ups

8 Front Squats (75/55)

8 Bar Facing Burpees

Liberty

20 Ring Rows

20 Dumbbell Squats (light)

20 Up Downs

-Rest 1:00-

15 Jumping Pull Ups

15 Dumbbell Squats (light)

15 Up Downs to 4in Target

-Rest 1:00-

10 Jumping Chest to Bar

10 Dumbbell Squats (light/mod)

10 Burpees

Target time: 11-14

Time cap: 16

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