CrossFit Mile Zero – CrossFit

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Strength

Snatch

10×1 Snatch

* Rest on a 90 second interval*

Power Snatch

10×1 Power Snatch

* Rest on a 90 second interval*

Workout

Workout (Time)

Oahu

Freedom (RX+)

30/24 Calorie Row or 300m Run

30 Burpees

30/24 Calorie Row or 300m Run

24 Burpee Box Jump Overs (24/20)

30/24 Calorie Row or 300m Run

18 Burpee Box Get Overs (30/24)

Independence (RX)

24/20 Calorie Row or 250m Run

30 Burpees

24/20 Calorie Row or 250m Run

24 Burpee Box Jump Overs (20/16)

24/20 Calorie Row or 250m Run

18 Burpee Box Get Overs (24/20)

Liberty

20/16 Calorie Row

20 Up Downs

20/16 Calorie Row

15 Burpees

20/16 Calorie Row

10 Burpee Box Step Ups (20/16)

Target time: 10-12 minutes

Time cap: 15 minutes

Smooth and steady throughout. Try to maintain pacing on runs and time as each set of burpees increases in difficulties.

Nice and smooth transitions from the row/run to the burpees.

Send it near the end when you’re ready.

Mobility

Mobility (Checkmark)

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)