CrossFit Mile Zero – CrossFit

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Strength/Accessory

Workout

Back Squat

8×3, Last 3 Sets at 85%

* Complete on a 2:00 Clock

Front Squat

8×3, Last 3 Sets at 85%

* Complete on a 2:00 Clock

Ferrero Rocher (Time)

Freedom (RX’d)

For Time:

2000/1750m Row

*Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (50s/35s)

(KG conv: 22.5/15 DBs)

Independence

For Time:

1750/1500m Row

Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (35s/25s)

(KG conv: 15/10 DBs)

Liberty

For Time:

1200/1000m Row

Every 2:00 (including 0:00) perform 10 Dumbbell Thrusters (light)

Target time: 9-11 minutes

Time cap: 14 minutes

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)