CrossFit Mile Zero – CrossFit

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Thruster (8×2)

On a 1:30 clock build to a heavy double

Workout

Metcon (Time)

“I’ll never let go”

Freedom (RX+)

1200m Run

75 Thrusters (45/35)

25 Burpee Box Jump Overs (24/20)

Independence (RX)

1000m Run

75 Thrusters (35/25)

25 Burpee Box Jumps (24/20)

Liberty

800m Run

50 DB Thrusters (light)

25 Up Down + Box Step Up (20/16)

Target time: 12-14 minutes

Time cap: 18 minutes

Run at an easy to moderate pace.

Thrusters in 3-4 sets.  Weight should be light enough for 30+ to start.  Breathe with each rep.

Legs will be jello after thrusters, step on box if needed.

Cooldown/Mobility

Metcon (No Measure)

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

1 min Couch Stretch (each side)

1 min Trap Smash (each side)