CrossFit Mile Zero – CrossFit

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Workout

Metcon (Time)

“Lovin’ , Touchin’, Squeezin’”

Freedom (RX+)

For time:

75 Power Cleans (135/95)

*Every 2 minutes complete 12 Toes to Bar *Begin workout with Toes to Bar

Independence (RX)

For time:

75 Power Cleans (115/80)

Every 2 minutes complete 10 Toes to Bar

Liberty (Scaled)

For time:

60 Dumbbell Power Cleans (light)

Every 2 minutes complete 12 Sit Ups

Target time: 7-9 minutes

Time cap: 16 minutes

Warm-up (No Measure)

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

1 min Couch Stretch (each side)

1 min Seal Pose
[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4)

[Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME)

[Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)

Cooldown