CrossFit Mile Zero – CrossFit
Strength/Accessory
Power Clean + Push Jerk
Every Minute (10:00)
5 Power Clean and Push Jerks (+10lbs total from Wk1)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
Workout
Sydney Opera House (Time)
Freedom (RX’d)
For Time:
75 Air Squats
25 Push Ups
50 Wall Balls (30/20) (or 20/14 to 11’/10’ height)
25 Push Ups
75 Air Squats
(KG conv: WB 14/9 or 9/6 to higher target)
**Repeat Feb 6th 2023**
Independence
For Time:
60 Air Squats
20 Push Ups
50 Wall Balls (20/14)
20 Push Ups
60 Air Squats
(KG conv: WB 9/6)
Liberty
For Time:
50 Air Squats
15 Bar Push Ups
30 Wall Ball Thrusters (light)
15 Bar Push Ups
50 Air Squats
Target time: 9-11 minutes
Time cap: 14 minutes
Cooldown/Mobility
Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)