CrossFit Mile Zero – CrossFit
Workout
Blueberry Bagel (Time)
Freedom (RX+)
With a Partner
6 sets each
200/175m Row or 200m Run
10 Push Ups
4 Squat Cleans (185/125)
-rest 1:1 between sets-
Independence (RX)
With a Partner
6 sets each
175/150m Row or 200m Run
8 Push Ups
4 Squat Cleans (155/105)
-rest 1:1 between sets-
Liberty
With a Partner
5 sets each
150/125m Row or 150m Run
8 Horizontal Bar Push Ups
4 Dumbbell Power Cleans (moderate)
-rest 1:1 between sets-
Target time each set: 2:00
Time cap each set: 2:30
Time Cap for Entire Workout: 30 Minutes
Do your best to knock out the row/run and push ups in 1:00-1:15.
Push Ups should be done unbroken or with very little rest.
Partner with someone using the same weight to minimize barbells and open space. Slow down and set up for each clean. Hit clean singles if needed.
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)