CrossFit Mile Zero – CrossFit

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Strength

Hang Snatch (Establish a 3 RM Hang Squat Snatch for the day)

Snatch Grip Deadlift (3 Sets of 3 @ 90% 1RM Snatch)

Metcon (Time)

“Cousin It”

Freedom (RX+)

5 Rounds

10 Bar Facing Burpees

10 Overhead Squats (135/95)

Independence (RX)

5 Rounds

10  Burpees over Bar

10 Overhead Squats (95/65)

Liberty

5 Rounds

10 Burpees

10 Front Squats (45/75)

Target time: 6:30-7:30

Time cap: 10 minutes

Be prepared to not stop moving.

Goal is to perform OHS unbroken.  SCALE THIS BACK IF NEEDED.

Burpees are “active recovery”

Workout

Cooldown/Mobility

Cooldown/Mobility (Checkmark)

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

1 min Couch Stretch (each side)

1 min Foam Roll Lats (each side)