CrossFit Mile Zero – CrossFit

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Strength/Accessory

Deadlift

7×2, Last 2 Sets at 80%

*Complete on a 2:00 Clock

Workout

“They’re Magically Delicious” (AMRAP – Rounds and Reps)

Freedom (RX+)

AMRAP 12

5 Deadlifts (225/155)

10 Burpee Over Bar

30 Double Unders

Independence (RX)

AMRAP 12

5 Deadlifts (185/125)

10 Burpee Over Bar

25 Double Unders

Liberty

AMRAP 12

5 Dumbbell Deadlifts (light)

10 Up Downs

30 Single Unders

Target Rounds: 6+

Rounds before scaling: 5

Take your time setting up for the deadlifts.

Aim for a steady pace on burpees, challenge yourself to jump back each rep if you can.

Use the first round to gauge the difficulty and hold your pace when you get to the back half of the workout.

Cooldown/Mobility

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)