CrossFit Mile Zero – CrossFit
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)
5 Rounds For Time:
200m Run
12 Alt DB Snatches (50/35)
5 Bar Muscle Ups
Independence
5 Rounds For Time:
200m Run
12 Alt DB Snatches (35/25)
3 Bar Muscle Ups or 5 Burpee Pull Ups
Liberty
5 Rounds For Time:
150m Run
12 Alt DB Snatches (light)
5 Up Down Jumping Pull Up
Target time: 11-13 minutes
Time cap: 15 minutes
Aggressive, but repeatable, pace across all 5 rounds.
Aim for unbroken sets on the dumbbell.
It will get grippy. Shake it out before jumping on the rig.
Cooldown/Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)