WOD

CrossFit Mile Zero – CrossFit

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WOD

Metcon (AMRAP – Rounds and Reps)

With a Partner, AMRAP 30

Partner A:

200m DB Farmers Walk (35/50)

Partner B:

2 Rope Climbs

4 Handstand Push Ups

8 Russian Swings (53/72)

16 Wallballs (14/20)

CrossFit Mile Zero – CrossFit Open Gym

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STRENGTH

Deadlift (7×3, Last 2 Sets at 75%)

Rack Pull (7×3, Last 2 Sets at 75%)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Burpees

10 Ground to Overhead (45/75)

20 Double Unders

Rx+

6 Burpees over Bar

12 Ground to Overhead (45/75)

24 Double Unders

CrossFit Mile Zero – CrossFit

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Shoulder Press (7×3, Last 2 Sets at 75%)

Push Press (7×3, Last 2 Sets at 75%)

Bench Press (7×3, Last 2 Sets at 75%)

STRENGTH

WOD

Metcon (Time)

20-15-10-5

Pull Ups

Push Ups

Rest 2 Minutes

5-10-15-20

Butterfly Sit Ups

Push Ups

Rx+

Start and Finish with a 400m Sprint

CrossFit Mile Zero – CrossFit Open Gym

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STRENGTH

Shoulder Press (7×3, Last 2 Sets at 75%)

Push Press (7×3, Last 2 Sets at 75%)

Bench Press (7×3, Last 2 Sets at 75%)

WOD

Metcon (Time)

20-15-10-5

Pull Ups

Push Ups

Rest 2 Minutes

5-10-15-20

Butterfly Sit Ups

Push Ups

Rx+

Start and Finish with a 400m Sprint

CrossFit Mile Zero – CrossFit Open Gym

View Public Whiteboard

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

400m Run/500m Row/1000m Bike

11 Burpee Deadlifts (15/25)

5 Curries P’s (15/25)

Rx+

600m Run/750m Row/1500m Bike

11 Burpee Deadlifts (35/45)

5 Curries P’s (35/45)