CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Workout (AMRAP – Reps) Tennessee Freedom (RX+) 12 min AMRAP 200m Run 10 Strict Pull-Up -Rest 2 Min- 12 min AMRAP 200m Run 20 Push-Up -Rest 2 Min- 12 min AMRAP 200m Run 30 Air Squat *Scoring: the 200m run is worth 4 reps. Every 50m run is a rep. – 2 options – #1 at bodyweight #2 with 20lb/14lb Vest (advanced) Independence (RX) 12 min AMRAP 200m Run 7 Strict Pull-Up -Rest 2 Min- 12 min AMRAP 200m Run 15 Push-Up -Rest 2 Min- 12 min AMRAP 200m Run 25 Air Squat Liberty 12 min AMRAP 200m Row 10 Body or Ring Rows -Rest 2 Min- 12 min AMRAP 200m Row 20 Bar Push Ups -Rest 2 Min- 12 min AMRAP 200m Row 20 Squats (to a box or ball) Target number of Round each set: 5-7 rounds Minimum number...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 2 Min at RPE3 (or 75 RPM), 1 Min at RPE7 (or 85-95 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2 1 Min at RPE7 (or 85-95 RPM) 2 Min at RPE1-2 (Any RPM) 4 Sets 3 Min at RPE3 (or 80 RPM) 45 Sec at RPE8 (or 100-110 RPM) 1 Min at RPE5 (or 80-90 RPM) *No rest between sets. Total: 30 Min Workout Two (Checkmark) Shark Freedom (RX’d) Every minute (10:00) 200/175m Row -Rest 1:00- Every minute (10:00) 6 Clean and Jerks (115/80) (KG conv: 52/36) Independence Every...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout (Time) Swordfish Freedom (RX+) Teams of 2 10 Rope Climbs (Or 30 Strict Pull Ups) 50 Burpee Box Get Overs 30/24) 300 Wall Balls (20/14) 50 Burpee Box Get Overs 30/24) 10 Rope Climbs (Or 30 Strict Pull Ups) Independence (RX) Teams of 2 8 Rope Climbs (Or 24 Strict Pull Ups) 50 Burpee Box Get Overs 24/20) 240 Wall Balls (20/14) 50 Burpee Box Get Overs 24/20) 8 Rope Climbs (Or 24 Strict Pull Ups) Liberty Teams of 2 12 Zombie Climbs (Or 30 Jumping Pull Ups) 30 Up Down + Box Step Up (low) 200 Wall Ball Thrusters (light) 30 Up Down + Box Step Up (low) 12 Zombie Climbs (Or 30 Jumping Pull Ups) Target time: sub 25 minutes Time cap: 30 minutes Partner with someone similarly skilled for less equipment. Try to match the back half time...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Snatch 8×2 Snatch, Last 3 Sets @ 80% of 1RM Snatch * Rest 90 seconds between sets * Power Snatch 8×2 Power Snatch, Last 3 sets @ 80% of 1RM Power Snatch * Rest 90 seconds between sets * Workout (Time) Mahi-Mahi Freedom (RX+) 5 rounds 12/10 Calorie Bike or 200m Run 15 Toes to Bar -into- 75 Dumbbell Snatch (50/35) Independence (RX) 5 rounds 10/8 Calorie Bike or 150m Run 10 Toes to Bar -into- 75 Dumbbell Snatch (35/25) Liberty 5 rounds 8/7 Calorie Bike or 150m Run 10 Hanging Knee Raises -into- 50 Dumbbell Snatch (light) Target time: 12-14 minutes Time cap: 18 minutes Set your pace in Round 1/5 and hold on. Make breaks purposeful, especially on Toes to Bar. When you get into the DB Snatches, dig deep. Try not to stop until you’re finished. Mobility (No...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Push Press (8×3, Last 3 sets at 75%) 8×3 Push Press, Last 3 Sets at 75% * Rest 90 seconds between sets * Bench Press (8×3, Last 3 Sets at 75%) 8×3 Bench Press, Last 3 Sets at 75% * Rest 90 seconds between sets * Push Press + Split Jerk (8x(2+1)) 8x(2+1) Push Press + Split Jerk * Rest 90 seconds between sets * Workout (Time) Kingfish Freedom (RX+) For Time: 250/200m Row 50Overhead Plate Lunge 45/25 250/200m Row 40 Overhead Plate Lunge 45/25 250/200m Row 30 Overhead Plate Lunge 45/25 250/200m Row 20 Overhead Plate Lunge 45/25 250/200m Row 10 Overhead Plate Lunge 45/25 Independence (RX) For Time: 200/175m Row 50 Overhead Plate Lunge 25/15 200/175m Row 40 Overhead Plate Lunge 25/15 200/175m Row 30 Overhead Plate Lunge 25/15 200/175m Row 20 Overhead Plate Lunge 25/15 200/175m Row 10...Read more