CrossFit Mile Zero – CrossFit
Workout
Workout (AMRAP – Rounds and Reps)
Party in the USA
Independence (RX)
Teams of 2
5 Rounds
Partner 1: 400m Run or 400m Row
Partner 2:
AMRAP
10 Pull-Ups (Or 8 Chest to Bars)
10 Box Overs (24/20)
10 Devils Press (35s/25s)
Liberty
Teams of 2
5 Rounds
Partner 1: 300m Run or 300m Row
Partner 2:
AMRAP
10 Ring Rows
10 Box Overs (20/16)
10 Up Down + Dumbbell Clean and Jerk (light)
Target number of Rounds: 1.5+ rounds every set
Minimum number of Rounds before scaling: 1 round
Time Cap: 30 Minutes
Partners should run/row 5 times each.
Run/row at a steady pace so you can come in and attack the AMRAP, don’t burn yourself out on the metabolic side.
It’s a long Saturday workout, settle in to a pace you can maintain and work together with your partner.
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose