CrossFit Mile Zero – CrossFit
Strength
Bench Press
8×2, Last 3 Sets at 85%
* Complete a set on the 2 minutes
Shoulder Press
8×2, Last 3 Sets at 85%
* Complete a set on the 2 minutes
Push Press
8×2, Last 3 Sets at 85%
* Complete a set on the 2 minutes
Workout (AMRAP – Reps)
Princess Fiona
Freedom (RX+)
12:00 Amrap
3-6-9-12-15-18. . .
Double Dumbbell Cleans (50s/35s)
Toes to Bar
Burpee Over Dumbbell
Independence (RX)
12:00 Amrap
3-6-9-12-15-18
Double Dumbbell Cleans (35s/25s)
Knees to Elbows
Burpee Over Dumbbell
Liberty
12:00 Amrap
3-6-9-12-15-18
Hang Dumbbell Cleans (light)
Abmat Sit Ups
Up Down + Jump Over Dumbbell
Target Round: Round of 15 Toes to Bar (135reps)
Minimum Round before scaling: The Round of 12 Burpee over Dumbbell (90 reps)
Manage your sets early for the larger ranges down the road.
Grip heavy with dumbbells and toes to bar, back heavy with db cleans and burpees.
Mobility (Checkmark)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats (each side)
1 min thread the needle (each side)