CrossFit Mile Zero – CrossFit

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Strength/Accessory

Workout

Reading Rainbow (Time)

Freedom (RX+)

5 Rounds For Time:

600m Run

10 Snatch (135/95)

3 Rope Climb

Independence (RX)

5 Rounds For Time:

400m Run

10 Snatch (95/65)

3 Rope Climb

Liberty

5 Rounds For Time:

300m Run

10 Alt DB Snatch (Light)

6 Zombie Climbs

Target time: 22-25 Minutes

Time cap: 30 Minutes

Moderate pace through the cardio.

Pick a weight on the snatches that you can hit in 1-2 sets for the first few rounds.

Compose yourself and shake out your arms before jumping up on the rope.

Cooldown/Mobility

Mobility (No Measure)

1 min forearm smash w/ barbell (each side)

1 min palm smash w/ lacrosse ball (each side)