CrossFit Mile Zero – CrossFit
Workout
Workout (Time)
The Evil Queen
Freedom (RX+)
Teams of 2
120/90 Calorie Row
30 Power Snatch (135/95)
100/80 Calorie Row
45 Shoulder to Overhead (135/95)
80/65 Calorie Row
60 Bar Facing Burpees
Independence (RX)
Teams of 2
100/75 Calorie Row
30 Power Snatch (115/80)
80/65 Calorie Row
45 Shoulder to Overhead (115/80)
60/48 Calorie Row
60 Bar Facing Burpees
Liberty
Teams of 2
80/65 Calorie Row
30 Dumbbell Snatch (moderate)
60/48 Calorie Row
45 Dumbbell Push Press (light)
40/32 Calorie Row
60 Up Downs
Target time: 22-25 minutes
Time cap: 30 minutes
This is a partner workout, so communicate. Split the load evenly in a manner that works for BOTH parties.
It’s a long one, one rower per group, start with strong pulls each transition before settling in to your pace.
Set up every rep at the barbell. It’s a moderately heavy load. Get your breath and brace!
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)