CrossFit Mile Zero – CrossFit

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Strength/Accessory

Deadlift

8×2, Last 2 sets at 85%

*Complete on a 2:00 Clock

Workout

“This is the day when we separate the men from the boys” (AMRAP – Rounds and Reps)

Freedom (RX+)

15:00 AMRAP:

200m Run

15 Kettlebell Swings (53/35)

10 Burpees

Independence (RX)

15:00 AMRAP:

200m Run

15 Kettlebell Swings (35/26)

10 Burpees

Liberty

15:00 AMRAP:

100m Run

15 Russian Kettlebell Swings (light)

8 Up Downs

Target number of Rounds: 6-7 Rounds

Minimum number of Rounds before scaling: 4.5 Rounds

Goal is one round every 2-2:30.

Use the first round to test the waters. Adjust pacing up or down from there.

Take a breath to settle yourself before the swings, hold a steady pace on the burpees.

Cooldown/Mobility

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back