WOD

CrossFit Mile Zero – CrossFit

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STRENGTH

Bench Press (5×10)

Shoulder Press (5×10)

Good Mornings (5×10)

KB RDL (5×10)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

16 DB Lunges (15/25)

12 Burpees

8 Toes to Bar

Rx+

12 Front Rack Lunges (65/95)

10 Burpees over Bar

8 Knees to Elbow

CrossFit Mile Zero – CrossFit Open Gym

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STRENGTH

Bench Press (5×10)

Shoulder Press (5×10)

Good Mornings (5×10)

KB RDL (5×10)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

16 Single DB Lunges (15/25)

12 Burpees

8 Toes to Bar

Rx+

12 Front Rack Lunges (65/95)

10 Burpees over Bar

8 Knees to Elbow

CrossFit Mile Zero – CrossFit

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STRENGTH

3 Position Snatch

Hip, Knee, Floor

WOD

Metcon (Time)

5 Rounds for Time

16 Alt DB Snatches (25/35)

30 Double Unders

Rx+

15 Hang Power Snatches (45/75)

50 Double Unders

CrossFit Mile Zero – CrossFit Open Gym

View Public Whiteboard

STRENGTH

3 Position Snatch

Hip, Knee, Floor

WOD

Metcon (Time)

5 Rounds for Time

16 Alt DB Snatches (25/35)

30 Double Unders

Rx+

15 Hang Power Snatches (45/75)

50 Double Unders

CrossFit Mile Zero – CrossFit

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Active Recovery (No Measure)

Emom 20

1. 250M Row or 500M Bike

2. 20 Dubs + 5 Burpees

3. 15 Banded pull-aparts

4. 10 KB SDHP

5. -Rest-