CrossFit Mile Zero – CrossFit

Strength

Back Squat (6 Sets on a 2:30 Clock)

3×5 building to 65%

8 @ 65%

6 @ 75%

4+ @ 85%

superset with 3 box jumps

Front Squat (6 Sets on a 2:30 Clock)

3×5 building to 65%

8 @ 65%

6 @ 75%

4+ @ 85%

superset with 3 box jumps

Workout

Claude Monet (AMRAP – Reps)

Freedom (Rx+)

EMOM 16 (:45 work, :15 transition)

Calorie Row

Wall Balls (30/20)

Burpees

Box Step Ups (50s/35s)

Independence (Rx)

EMOM 16 (:45 work, :15 transition)

Calorie Row

Wall Balls (20/14)

Burpees

Box Step Ups (35s/25s)

Liberty

EMOM 16 (:45 work, :15 transition)

Calorie Row

Wall Balls (light)

Burpees

Box Step Ups