CrossFit Mile Zero – CrossFit

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Strength

Bench Press

7×5, Last 2 Sets at 80%

Shoulder Press (7×5, Last 2 Sets at 80%)

Push Press (7×5, Last 2 Sets at 80%)

Workout (Time)

Ducky

Freedom (RX+)

21-15-9

Power Cleans (115/80)

Bar Facing Burpees

Independence

21-15-9

Power Cleans (95/65)

Bar Facing Burpees

Liberty

21-15-9

Dumbbell Power Cleans (light)

Up Downs

Target time: 4:30-5:30

Time cap: 8 minutes

Try not to let go of the barbell for the power cleans.

Move steady through the burpees.

When you finish the round of 15, burn it down!

Mobility (Checkmark)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)