CrossFit Mile Zero – CrossFit

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Strength/Accessory

Snatch

10×1. Build to a Heavy Single

* complete on a 1:30 clock *

Power Snatch

10×1. Build to a Heavy Single

* complete on a 1:30 clock *

Workout

Workout (Time)

Potato Chips

Freedom (RX+)

2000/1750m Row or 5000/4400m Bike

*Every 2:00 (including 0:00) perform 15/12 Push Ups

Independence (RX)

1750/1500m Row or 4400/3750m Bike

*Every 2:00 (including 0:00) perform 12/10 Push Ups

Liberty

1200/1000m Row or 3000/2500m Bike

*Every 2:00 (including 0:00) perform 10/8 Bar Push Ups

Target time: 9-11 minutes

Time cap: 16 minutes

Keep the transitions between movements quick.

You should be off the rower/bike when the clock beeps so you can immediately start your push ups.

If push ups are taking longer than 20-25 seconds, you should scale.

Mobility (No Measure)

Mobility (Checkmark)

1 min couch stretch (each side)

1 min twisted cross (each side)

30 sec bicep stretch on wall (each side