CrossFit Mile Zero – CrossFit

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Strength/Accessory

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

Workout

Ferrero Rocher (Time)

Freedom (RX+)

5 Rounds For Time:

200m Run

12 Alt DB Snatches (50/35)

5 Bar Muscle Ups

Independence (RX)

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)