CrossFit Mile Zero – CrossFit

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Strength

Bench Press

5-4-3-2-2-1-1, Last 2 Sets at 80%

* Complete a set on the 2 minutes *

Workout (AMRAP – Rounds and Reps)

King Triton

Freedom (RX+)

18:00 Amrap

Teams of 2 (1:1)

14/11 Calorie Row

14 Box JumpOvers (24/20)

Independence (RX)

18:00 Amrap

Teams of 2

12/10 Calorie Row

12 Box Jump/Step Overs (24/20)

Liberty

18:00 Amrap

Teams of 2

10/8 Calorie Row

10 Box Step Ups (20/16)

Target number of Rounds (each): 8+ rounds

Minimum number of Rounds (each) before scaling: 6

Alternate rounds between partners.

This is all about the transition off the rower and to the box.

Transition quick. The aim of today’s workout is 60-75 seconds per round.

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)