CrossFit Mile Zero – CrossFit

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Strength

DB Single Leg Split Stance RDL

6×6/6. Build up to a moderate weight.

*Complete on a 2:30 Clock

The Empire Strikes Back (AMRAP – Reps)

Freedom (RX+)

6 Rounds for Max Reps

:30 Max DB Power Cleans (35s/25s)

:30 Seconds Rest

:30 Max Double Unders

:30 Seconds Rest

Independence (RX)

6 Rounds for Max Reps

:30 Max DB Power Cleans (25s/15s)

:30 Seconds Rest

:30 Max Double Unders

:30 Seconds Rest

Liberty

6 Rounds for Max Reps

:30 Max DB Power Cleans (light)

:30 Seconds Rest

:30 Max Single Unders (Divide by 2)

:30 Seconds Rest

Workout

Cooldown/Mobility

Mobility (No Measure)

1 min forearm smash w/ barbell (each side)

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