WOD – Page 139 – CrossFit Mile Zero

30

Oct

CrossFit – Thu, Oct 31

October 30, 2024

CrossFit Mile Zero – CrossFit Strength 6 Sets Back Squat x 5, no heavier than 80% Single Leg RDL x 5/5 Strict Pull Up/C2B/RMU x 1-5 *sub 1-5 negative pull ups* Back Squat Workout Bisexual Black Licorice (Time) Compete (Rx+) 2 Rounds for Time 800m Run 60 Double Unders 40 DB Goblet Carry Rev Lunge (50/35) Performance (Rx) 2 Rounds for Time 800m Run/1000m Row 60 Double Unders 40 DB Goblet Carry Rev Lunge (35/25) Fitness 2 Rounds for Time 400-600m Run 60 Single Unders 20 DB Goblet Carry Rev Lunge (25/15) Goal: 12-14 Minutes Cap: 16 Minutes Run in 5 minutes or less. Double unders 2 minutes MAX if working on the skill Lunges 1-2 Minutes.

30

Oct

CrossFit – Thu, Oct 31

October 30, 2024

CrossFit Mile Zero – CrossFit Strength 6 Sets Back Squat x 5, no heavier than 80% Single Leg RDL x 5/5 Strict Pull Up/C2B/RMU x 1-5 *sub 1-5 negative pull ups* Back Squat Workout Bisexual Black Licorice (Time) Compete (Rx+) 2 Rounds for Time 800m Run 60 Double Unders 40 DB Goblet Carry Rev Lunge (50/35) Performance (Rx) 2 Rounds for Time 800m Run/1000m Row 60 Double Unders 40 DB Goblet Carry Rev Lunge (35/25) Fitness 2 Rounds for Time 400-600m Run 60 Single Unders 20 DB Goblet Carry Rev Lunge (25/15) Goal: 12-14 Minutes Cap: 16 Minutes Run in 5 minutes or less. Double unders 2 minutes MAX if working on the skill Lunges 1-2 Minutes.

30

Oct

CrossFit – Thu, Oct 31

October 30, 2024

CrossFit Mile Zero – CrossFit Strength 6 Sets Back Squat x 5, no heavier than 80% Single Leg RDL x 5/5 Strict Pull Up/C2B/RMU x 1-5 *sub 1-5 negative pull ups* Back Squat Workout Bisexual Black Licorice (Time) Compete (Rx+) 2 Rounds for Time 800m Run 60 Double Unders 40 DB Goblet Carry Rev Lunge (50/35) Performance (Rx) 2 Rounds for Time 800m Run/1000m Row 60 Double Unders 40 DB Goblet Carry Rev Lunge (35/25) Fitness 2 Rounds for Time 400-600m Run 60 Single Unders 20 DB Goblet Carry Rev Lunge (25/15) Goal: 12-14 Minutes Cap: 16 Minutes Run in 5 minutes or less. Double unders 2 minutes MAX if working on the skill Lunges 1-2 Minutes.

30

Oct

CrossFit – Thu, Oct 31

October 30, 2024

CrossFit Mile Zero – CrossFit Strength 6 Sets Back Squat x 5, no heavier than 80% Single Leg RDL x 5/5 Strict Pull Up/C2B/RMU x 1-5 *sub 1-5 negative pull ups* Back Squat Workout Bisexual Black Licorice (Time) Compete (Rx+) 2 Rounds for Time 800m Run 60 Double Unders 40 DB Goblet Carry Rev Lunge (50/35) Performance (Rx) 2 Rounds for Time 800m Run/1000m Row 60 Double Unders 40 DB Goblet Carry Rev Lunge (35/25) Fitness 2 Rounds for Time 400-600m Run 60 Single Unders 20 DB Goblet Carry Rev Lunge (25/15) Goal: 12-14 Minutes Cap: 16 Minutes Run in 5 minutes or less. Double unders 2 minutes MAX if working on the skill Lunges 1-2 Minutes.

30

Oct

CrossFit – Thu, Oct 31

October 30, 2024

CrossFit Mile Zero – CrossFit Strength 6 Sets Back Squat x 5, no heavier than 80% Single Leg RDL x 5/5 Strict Pull Up/C2B/RMU x 1-5 *sub 1-5 negative pull ups* Back Squat Workout Bisexual Black Licorice (Time) Compete (Rx+) 2 Rounds for Time 800m Run 60 Double Unders 40 DB Goblet Carry Rev Lunge (50/35) Performance (Rx) 2 Rounds for Time 800m Run/1000m Row 60 Double Unders 40 DB Goblet Carry Rev Lunge (35/25) Fitness 2 Rounds for Time 400-600m Run 60 Single Unders 20 DB Goblet Carry Rev Lunge (25/15) Goal: 12-14 Minutes Cap: 16 Minutes Run in 5 minutes or less. Double unders 2 minutes MAX if working on the skill Lunges 1-2 Minutes.