CrossFit Mile Zero – CrossFit
Workout
“The taste you can see!” (AMRAP – Reps)
Freedom (RX+)
Every 2 Minutes x 16 Rounds
:40 Max Box Jumps (30/24)
:40 Max Alt DB Snatch (50/35)
:40 Max Cal Bike
:40 Max Goblet Squat (50/35)
Independence (RX)
Every 2 Minutes x 16 Rounds
:40 Max Box Jumps/Step Ups (24/20)
:40 Max Alt DB Snatch (35/25)
:40 Max Cal Bike
:40 Max Goblet Squat (35/25)
Liberty
Every 2 Minutes x 16 Rounds
:40 Max Box Step Ups
:40 Max Alt DB Snatch (light)
:40 Max Cal Bike
:40 Max Air Squat
Target number of Reps: 15+
Aggressive, repeatable pace throughout each interval.
Try to match number of reps each round.
Pick a dumbbell weight that allows you to go unbroken for the full :40.
Score is total reps.
Cooldown/Mobility
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)