CrossFit Mile Zero – CrossFit

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Strength/Accessory

Bench Press

8×5, Last 3 Sets at 75%

*Complete on a 2:00 Clock

Shoulder Press

8×5, Last 3 Sets at 75%

*Complete on a 2:00 Clock

Workout

Honeycrisp (AMRAP – Rounds and Reps)

Freedom (RX+)

15:00 AMRAP

10 Toes to Bar

24ft Handstand Walk (Or 3 Wall Walks)

10 DB Hang Power Snatch (50/35)

Independence (RX)

15:00 AMRAP

8 Toes to Bar

2 Wall Walks

10 DB Hang Power Snatch (35/25)

Liberty

15:00 AMRAP

10 Alt V-Ups or Abmat Sit Ups

5 Inch Worms

10 Hang Dumbbell Snatch (light)

Target number of Rounds: 7+ Rounds

Minimum number of Rounds before scaling: 5 Rounds

This is a longer workout. Don’t come out the gates fast.

High skill, high heart rate. Slow down and take your time when it comes to the wall walks.

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)