CrossFit Mile Zero – CrossFit

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Workout

Metcon (Time)

“You Really Are”

Freedom (RX+)

8 Rounds

100m Sprint

3 Power Cleans (185/125)

*Rest 1 Minute Between Rounds*

Independence (RX)

8 Rounds

100m Sprint

3 Power Cleans (155/105)

Liberty

8 Rounds

250m Bike

3 Power Cleans

Target time each set: 50-70 seconds

Time cap each set: 90 seconds

Run/Bike at a Moderate to Hard Intensity

Cleans Unbroken

Looking for 1:1 Work:Rest Ratio

Gymnastics

Cooldown/Mobility

Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)

Skill Progress – Muscle Ups (No Measure)

5×3-5 Chest to Bar

5×6-10 Dips/Ring Dips

Muscle-ups (10-12 Minute of Practice)