WOD

CrossFit Mile Zero – CrossFit Open Gym

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STRENGTH/TECHNIQUE

Metcon (No Measure)

Every 75 Seconds for 10 Rounds

1 – 8 DB Rows

2 – 200m Run

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Horizontal Rows

12 Ground to Shoulder (20/30)

30 Double Unders

Rx+

2 Rope Climbs

12 Ground to Shoulder (20/30)

40 Double Unders

CrossFit Mile Zero – CrossFit

View Public Whiteboard

STRENGTH/TECHNIQUE

Metcon (No Measure)

Every 75 Seconds for 10 Rounds

1 – 8 DB Rows

2 – 200m Run

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Horizontal Rows

12 Ground to Shoulder (20/30)

30 Double Unders

Rx+

2 Rope Climbs

12 Ground to Shoulder (20/30)

40 Double Unders

CrossFit Mile Zero – CrossFit

View Public Whiteboard

STRENGTH

Shoulder Press (7×5, Last 2 Sets at 70%)

Push Press (7×5, Last 2 Sets at 70%)

Bench Press (7×5, Last 2 Sets at 70%)

WOD

Metcon (Time)

For Time

20 Push Ups

40 Sit Ups

60/75 Cal Row or 42/55 Cal Bike

Rx+

15 Handstand Push Ups

30 Toes to Bar

72/90 Cal Row or 55/70 Cal Bike

CrossFit Mile Zero – CrossFit Open Gym

View Public Whiteboard

STRENGTH

Shoulder Press (7×5, Last 2 Sets at 70%)

Push Press (7×5, Last 2 Sets at 70%)

Bench Press (7×5, Last 2 Sets at 70%)

WOD

Metcon (Time)

For Time

20 Push Ups

40 Sit Ups

48/60 Cal Row or 35/45 Cal Bike

Rx+

15 Handstand Push Ups

30 Toes to Bar

60/75 Cal Row or 42/55 Cal Bike

CrossFit Mile Zero – CrossFit

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STRENGTH

Back Squat (7×5, Last 2 Sets at 70%)

Front Squat (7×5, Last 2 Sets at 70%)

WOD

Metcon (Time)

3 Rounds for Time

25 Air Squats

7 Pull Ups

10 Hang Power Cleans (65/95)

Rx+

3 Rounds for Time

25 Air Squats

5 Muscle Ups

10 Hang Power Cleans (75/115)