CrossFit Mile Zero – CrossFit

Strength

Shoulder Press (7 Sets on a 2:00 clock
4×6 building to 65%
1×8 at 65%
1×6 at 75%
1×4+ at 85%)

Bench Press (7 Sets on a 2:00 clock
4×6 building to 65%
1×8 at 65%
1×6 at 75%
1×4+ at 85%1)

Workout

I like that boulder. That is a nice boulder. (Time)

Freedom (Rx+)

Every 3 Minutes x 5 Rounds

10 Chest to Bar Pull Ups

10 Wallballs (20/14)

10 Burpee to Target

Independence (Rx)

Every 3 Minutes x 5 Rounds

10 Pull Ups

10 Wallballs (14/10)

10 Burpee to Target

Liberty

Every 3 Minutes x 5 Rounds

10 Jumping Pull Ups

10 Wallball Thrusters

10 Up/Downs

Goal: 1:30-1:45

Cap: 2:00

Pull ups in 2 sets or unbroken.

Keep the wallballs unbroken throughout all 5 rounds.

Each interval should be a hard pace ideally getting 1:1 work to rest.

Score is slowest round.