CrossFit Mile Zero – CrossFit
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)
8 Burpees
Independence (RX)
15:00 AMRAP:
200m Run
15 Kettlebell Swings (35/26)
8 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