CrossFit Mile Zero – CrossFit

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Strength

Snatch Push Press + Snatch Balance

* Rest 1:30 between sets *

Split Jerk

10×2, Stay light and drive

* Rest 1:30minutes between sets *

Push Press

10×2, Stay light and drive

* Rest 1:30minutes between sets *

Workout (Time)

John 3:16

Freedom (RX+)

AMRAP 1:00

10 Thrusters (95/65)

Max Reps Bar Muscle Ups (Or Chest to Bar)

-Rest 1 Minute between sets-

*Complete Sets until you get to 30 Bar Muscle Ups (total) (Or 60 Chest to Bar)

Independence (RX)

AMRAP 1:00

10 Thrusters (75/45)

Max Reps Bar Muscle Ups (Or Chest to Bar)

-Rest 1 Minute between sets-

Complete Sets until you get to 25 Bar Muscle Ups (total) (Or 50 Chest to Bar)

Liberty

AMRAP 1:00

10 Dumbbell Thrusters (light)

Max Reps Burpee Pull Up (or burpee jumping pull up)

-Rest 1 Minute between sets-

*Complete Sets until you get to 30 Burpee Pull Ups (total)

Target time: 9-11 minutes (including rest)

Time cap: 16 minutes (including rest)

Steady and unbroken through the thrusters.

Have a plan for your pull ups. Don’t fatigue too early!

The goal is to be done in 5-6 sets.

Mobility (No Measure)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)