CrossFit Mile Zero – CrossFit

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Strength

Power Snatch

Every 90 Seconds (12:00)

3 Power Snatch

– Use lightweight that can be cycled smoothly for 3Touch and Go reps

Workout (AMRAP – Rounds and Reps)

Green Eggs and Ham

Freedom (RX+)

16:00 AMRAP

30/24 Calorie Bike or 400m Run

20 Thrusters (45/35)

10 Strict Pull-Ups

Independence (RX)

16:00 AMRAP

25/20 Calorie Bike or 300m Run

20 Thrusters (35/25)

8 Strict Pull-Ups

Liberty

16:00 AMRAP

20/15 Calorie Bike or 200m Run

10 Dumbbell Thrusters (light)

5 Jumping Pull-Ups or Ring Rows

Target number of Rounds: 4+ rounds

Minimum number of Rounds before scaling: 3

Today is a move and be happy kind of day. Take on the workout at your pace.

Try it with a high intensity bike, unbroken thrusters, or challenge your kip/butterfuly pull ups.

Mobility (No Measure)

1 min lying 90/90 hip stretch (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)