CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) Fitness EMOM x 9 • 3 Strict Pull-Up Negatives • 6 Ring Rows Performance EMOM x 9 • 1-3 Strict Pull-Ups • 6 Ring Rows Competition EMOM x 9 • 3 Strict Pull-Ups • 6 Ring Rows WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12: 10 Cal Row 20 AbMat Sit-Ups 10 DB Deadlifts Performance AMRAP 12: 15 Cal Row 30 AbMat Sit-Ups 10 DB Deadlifts 35s/25s Compete AMRAP 12: 15 Cal Row 30 AbMat Sit-Ups 10 DB Deadlifts 50s/35sRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat (4 x 4 Sets Building) 4 Reps each set, 1 ¼ front squat Build across sets to a heavy (but quality) set WOD Metcon (Time) Fitness 5 Rounds for Time: 10 Hang Cleans @ 50% 40 Single Unders Performance 5 Rounds for Time: 10 Hang Cleans @ 50% 20-40 Double Unders Compete 5 Rounds for Time: 10 Hang Cleans @ 50% 40 Double UndersTime Cap 15 MinutesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (Strict Press – E2MOM x 5: • 7 @ 63% • 5 @ 68% • 3 @ 73% • 5 @ 68% • 7 @ 63%) WOD Metcon (3 Rounds for time) Fitness E4MOM x 3 Rounds: 4 Snatch @ 60% 6 Cal Bike 4 Snatch @ 60% Performance E4MOM x 3 Rounds: 4 Snatch @ 70% 8 Cal Bike 4 Snatch @ 70% Compete As WrittenRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) Fitness Workout: For Time Teams of 3 Buy-In: 75 Cal Row Then: 9 Rounds 18 Wall Balls 18 Box Step-Overs Cash-Out: 75 Cal Row Performance Workout: For Time Teams of 3 Buy-In: 90 Cal Row Then: 9 Rounds 24 Wall Balls (14/10) 24 Box Jump-Overs (20/16) Cash-Out: 90 Cal Row Compete Workout: For Time Teams of 3 Buy-In: 90 Cal Row Then: 9 Rounds 24 Wall Balls (20/14) 24 Box Jump-Overs (24/20) Cash-Out: 90 Cal RowTime cap 30 minutesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) Fitness 4 Rounds for Time: 1 Round of DT (9 Deadlifts, 6 Hang Power Cleans, 3 Push Jerks) 3 Inch Worms with a Push Up Performance 4 Rounds for Time: 1 Round of DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks @ 105/75) 2 Wall Walks Compete 4 Rounds for Time: 1 Round of DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks @ 155/105) 3 Wall WalksTime Cap is 16 Minutes At minute 16, 10 minutes to establish Clean (10 Minutes to Establish 1RM Clean)Read more