CrossFit Mile Zero – CrossFit

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Strength

Bench Press

Build to a heavy single in 10-12 minutes. Rest as needed between sets.

Workout

Workout (AMRAP – Rounds and Reps)

Cookie Monster

Freedom (RX’d)

15:00 Amrap

300/250m Row

15 Hang Power Snatch (75/55)

15 Push Ups

(KG conv: 34/25)

Independence

15:00 Amrap

250/225m Row

15 Hang Power Snatch (65/45)

10 Push Ups

(KG conv: 30/20)

Liberty

15:00 Amrap

200/175m Row

10 Hang Dumbbell Snatch (light)

10 Bar Push Ups

Target number of Rounds: 5+ rounds

Minimum number of Rounds before scaling: 3.5 rounds

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)