CrossFit Mile Zero – CrossFit

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Workout

Nick Parker & Elizabeth James (3 Rounds for time)

Freedom (RX’d)

Teams of 2

3 sets (each/1:1)

200m Run

8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95)

200m Run

8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95)

200m Run

Independence

3 sets

200m Run

5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95)

200m Run

5 Sandbag Cleans (100/70) (OR 5 Power Cleans (135/95)

200m Run

rest 1:1 between sets

Liberty

3 sets

150m Run

8 Power Cleans (light)

150m Run

8 Power Cleans (light)

150m Run

rest 1:1 between sets

Target time: 3:30 – 4:30

Time cap: 5 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back