CrossFit Mile Zero – CrossFit

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Strength

Deadlift (5-4-3-2-2-2-2)

Working sets every 2 minutes.  Work up to a moderately heavy to heavy double.

Partner WOD

Metcon (Time)

“April 15, 1912”

Freedom (RX+)

Teams of 2

50 Synchro Toes to Bar

50 Power Cleans (155/105)

50 Synchro Toes to Bar

Independence (RX)

Teams of 2

50 Synchro Knees to Elbows

50 Power Clean (135/95)

50 Synchro Knees to Elbows

Liberty

Teams of 2

50 Synchro Abmat Sit ups75 Dumbbell Cleans (light)

50 Synchro Abmat Sit ups

Target time: 9-11

Time cap: 15 minutes

Match reps where you can maintain a steady work flow.

Work together on core movements, you go/I go on power cleans.

Don’t burn out on Toes to Bar!

Accessory

Cooldown/Mobility

Metcon (No Measure)

1 min couch stretch (each side)

1 min twisted cross (each side)

1 min Seal Pose