WOD

CrossFit Mile Zero – CrossFit

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STRENGTH

Shoulder Press (7×3, Last 3 Sets at 75%)

Push Press (7×3, Last 3 Sets at 75%)

Bench Press (7×3, Last 3 Sets at 75%)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Toes to Bar

10 Ground to Overhead (45/75)

20 Double Unders

Rx+

6 Toes to Bar

10 Ground to Overhead (65/95)

30 Double Unders

CrossFit Mile Zero – CrossFit Open Gym

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STRENGTH

Shoulder Press (7×3, Last 3 Sets at 75%)

Push Press (7×3, Last 3 Sets at 75%)

Bench Press (7×3, Last 3 Sets at 75%)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Toes to Bar

10 Ground to Overhead (45/75)

20 Double Unders

Rx+

6 Toes to Bar

10 Ground to Overhead (65/95)

30 Double Unders

CrossFit Mile Zero – CrossFit

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STRENGTH

Deadlift (7×3, Last 2 Sets at 75%)

Rack Pull (7×3, Last 2 Sets at 75%)

WOD

Metcon (Time)

21-15-9

Cal Row

Overhead Lunges (15/25)

Rest 2 Minutes

21-15-9

Cal Bike

Deadlifts (75/115)

Rx+

Overhead Lunges (35/45)

Deadlifts (105/155)

CrossFit Mile Zero – CrossFit Open Gym

View Public Whiteboard

STRENGTH

Deadlift (7×3, Last 2 Sets at 75%)

Rack Pull (7×3, Last 2 Sets at 75%)

WOD

Metcon (Time)

21-15-9

Cal Row

Overhead Lunges (15/25)

Rest 2 Minutes

21-15-9

Cal Bike

Deadlifts (75/115)

Rx+

Overhead Lunges (35/45)

Deadlifts (105/155)

CrossFit Mile Zero – CrossFit

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WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

400m Run/500m Row/1000m Bike

11 Burpee Deadlifts (15/25)

5 DB Clean and Jerk/side (15/25)

Rx+

600m Run/750m Row/1500m Bike

11 Burpee Deadlifts (35/45)

5 DB Clean and Jerk/side (35/45)