CrossFit Mile Zero – CrossFit

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Strength

Power Clean

10×3 Power Clean x 3 sets @65-75% of 1RM Power Clean

* Rest 1:45 between sets *

Workout (AMRAP – Reps)

Galatians 2:20

Freedom (RX+)

16:00 AMRAP

5 rounds

15/12 Calorie Row or 200m Run

10 Box Jumps (30/24)

– With Time Remaining Max Rounds –

12/10 Calorie Row or 100m Run

8 Strict Handstand Push Ups

Independence (RX)

16:00 AMRAP

5 rounds

12/10 Calorie Row or 150m Run

10 Box Jumps (24/20)

– With Time Remaining Max Rounds –

10/8 Calorie Row or 100m Run

8 Handstand Push Ups

Liberty

16:00 AMRAP

5 rounds

12/10 Calorie Row or 200m Run

10 Box Step Ups (24/20)

– With Time Remaining Max Rounds –

10/8 Calorie Row or 100m Run

10 Dumbbell Strict Press (light)

Target number of Rounds: 6+ rounds

Minimum number of Rounds before scaling: 4 Rounds

Moderate pacing through the first 5 Rounds.

Don’t burnout on the handstand push ups.

Find a challenging variation/rep scheme and push through.

Mobility (Checkmark)

1 min Seal Pose

1 min Bicep stretch on wall

1 min Tricep lacrosse ball smash (each side)