CrossFit Mile Zero – CrossFit
Workout
Metcon (Time)
“Bottle Rocket”
Freedom (RX+)
For time:
30 Toes to Bar
10 Thrusters (155/105)
10 Power Snatch (155/105)
10 Muscle Ups (Or 25 Chest to Bar)
Run 1000m
10 Muscle Ups (Or 25 Chest to Bar)
10 Power Snatch (155/105)
10 Thrusters (155/105)
30 Toes to Bar
Independence (RX)
25 Toes to Bar
10 Thrusters (135/95)
10 Power Snatch (135/95)
8 Bar Muscle Ups (Or 20 Chest to Bar)
Run 1000m
8 Muscle Ups (Or 20 Chest to Bar)
10 Power Snatch (135/95)
10 Thrusters (135/95)
25 Toes to Bar
Liberty (Scaled)
25 Hanging Knee Raises
10 Dumbbell Thrusters (light)
20 Dumbbell Snatch (light)
10 Jumping Pull-ups
Run 500m
10 Jumping Pull-ups
20 Dumbbell Snatch (light)
10 Dumbbell Thrusters (light)
25 Hanging Knee Raises
Target time: 15-17 minutes
Time cap each set: 22 minutes
* Limited Equipment and Large Class Option available in Coach Notes
Cooldown
Warm-up (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)
[Pec Smash](https://www.youtube.com/watch?v=AKFsShxQ3XM)
[Foam Roll Lats](https://www.youtube.com/watch?v=LuJcHe_EebA)