CrossFit Mile Zero – CrossFit

View Public Whiteboard

STRENGTH

Back Squat (5-4-3-3-2-2-2-2)

Work to a Heavy Double

Front Squat (5-4-3-3-2-2-2-2)

Work to a Heavy Double

Workout

Metcon (Time)

“Poodle”

Freedom (RX+)

10-20-30

Toes to bar

Hang Power Cleans (115/80)

Bar Facing Burpees

Independence (RX)

10-20-30

Knees to Elbows

Hang Power Cleans (95/65)

Burpee Over Bar

Liberty

10-15-20

Hanging Knee Raises

Hang Dumbbell Power Cleans (light)

Up Downs

Target time: 10-12 minutes

Time cap: 16 minutes

Aim for 2-3 Sets for Toes to Bar

10 Reps in Round 1 and then 5+ for the set of 20/30 for Hang Power Cleans

Steady Pacing on Burpees

The Rounds of 20/30 make or break your time!

Cooldown

Metcon (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw)

[Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)