CrossFit Mile Zero – CrossFit
Strength/Accessory
Workout
Reading Rainbow (Time)
Freedom (RX+)
5 Rounds For Time:
600m Run
10 Power Snatch (135/95)
3 Rope Climb
Independence (RX)
5 Rounds For Time:
400m Run
10 Power 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)