CrossFit Mile Zero – CrossFit
Strength
Snatch (Perform 1 Squat Snatch @70-80% of 1RM Snatch x 10 sets
* Complete a set on the minute (10:00) *)
Workout (AMRAP – Rounds and Reps)
AMRAP 10
Freedom (RX+)
10 Deadlifts (105/155)
10 Burpees over Bar
30 Double Unders
Independence (RX)
10 Deadlifts (65/95)
10 Burpees
25 Double Unders
Liberty
8 Deadlifts
8 Up Downs
25 Single Unders
Target Rounds 5+
Minimum Rounds before Scaling 3.
Keep a steady pace throughout.
Try to move through everything unbroken.
Keep rest short if you take it. The weight is light to keep you moving!
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back