CrossFit Mile Zero – CrossFit

View Public Whiteboard

Strength

Strength

Squat Snatch

1RM Squat Snatch

10×1

*on a 1:30 Clock*

WOD

Metcon (Time)

“Might Get Loud”

Freedom (RX+)

100 Double Unders

40 Wall Balls (20/14)

100 Double Unders

30 Wall Balls (20/14)

100 Double Unders

20 Wall Balls (20/14)

Independence (RX)

80 Double Unders

40 Wall Balls (14/10)

80 Double Unders

30 Wall Balls (14/10)

80 Double Unders

20 Wall Balls (14/10)

Liberty

100 Single Unders

30 Wall Ball Thrusters (light)

100 Single Unders

20 Wall Ball Thrusters (light)

100 Single Unders

10 Wall Ball Thrusters (light)

Target time: 9-11 minute

Time cap: 15 minutes

Doubles in 1-3 Sets

Wallballs in 2-3 Sets

Moderate Pacing Throughout

Cooldown/Mobility

Metcon (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)