CrossFit Mile Zero – CrossFit
Strength/Accessory
Back Squat
10 sets of 3 Back Squats @67.5% of Heavy Single (Week 1)
* Complete a set Every Minute *
Workout
Count ‘Em (AMRAP – Rounds and Reps)
Freedom (RX’d)
16 min AMRAP
14 Alternating Hang Dumbbell Clean and Jerk (50/35)
12 Burpee Over Dumbbell
10 Toes to Bar
(KG conv: 22.5/15)
*Repeat from Feb 8th, 2023
Independence
16 min AMRAP
12 Alternating Hang Dumbbell Clean and Jerk (35/25)
10 Burpee Over Dumbbell
8 Toes to Bar
(KG conv: 15/10)
Liberty
16 min AMRAP
10 Alternating Hang Dumbbell Clean and Push Press (light)
8 Up Downs
6 Hanging Knee Raises
Target number of Rounds: 7+ Rounds
Minimum number of Rounds before scaling: 4.5 Rounds
Cooldown/Mobility
Mobility (No Measure)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)