CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Back Squat (Back Squat (E2MOM x 5): ) 3 Tempo Back Squats @ 3131 (3 sec down, 1 sec pause at bottom, 3 sec up, 1 sec at top) WOD Metcon (Time) Fitness 5 Rounds for Time 16 Alternating DB Cleans 8 Burpees Performance 5 Rounds for Time 20 Alternating DB Cleans 35/25 10 Burpees Over the DB (BOTDB) Compete 5 Rounds for Time 20 Alternating DB Cleans 50/35 10 Burpees Over the DB (BOTDB)Time Cap is 12 MinutesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 24: 800m Bike 100-ft Bear Crawl 400m Row 5 Inch Worm with Push Up 200m Ski Performance AMRAP 24: 1k Bike 50-ft DB Bear Crawl 500m Row 3 Wall Walks 250m Ski Compete AMRAP 24: 1k Bike 50-ft Handstand Walk 500m Row 5 Wall Walks 250m SkiTime Cap 24 minutesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) Fitness EMOM x 9 • 3 Strict Pull-Up Negatives • 6 Ring Rows Performance EMOM x 9 • 1-3 Strict Pull-Ups • 6 Ring Rows Competition EMOM x 9 • 3 Strict Pull-Ups • 6 Ring Rows WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 12: 10 Cal Row 20 AbMat Sit-Ups 10 DB Deadlifts Performance AMRAP 12: 15 Cal Row 30 AbMat Sit-Ups 10 DB Deadlifts 35s/25s Compete AMRAP 12: 15 Cal Row 30 AbMat Sit-Ups 10 DB Deadlifts 50s/35sRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat (4 x 4 Sets Building) 4 Reps each set, 1 ¼ front squat Build across sets to a heavy (but quality) set WOD Metcon (Time) Fitness 5 Rounds for Time: 10 Hang Cleans @ 50% 40 Single Unders Performance 5 Rounds for Time: 10 Hang Cleans @ 50% 20-40 Double Unders Compete 5 Rounds for Time: 10 Hang Cleans @ 50% 40 Double UndersTime Cap 15 MinutesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Shoulder Press (Strict Press – E2MOM x 5: • 7 @ 63% • 5 @ 68% • 3 @ 73% • 5 @ 68% • 7 @ 63%) WOD Metcon (3 Rounds for time) Fitness E4MOM x 3 Rounds: 4 Snatch @ 60% 6 Cal Bike 4 Snatch @ 60% Performance E4MOM x 3 Rounds: 4 Snatch @ 70% 8 Cal Bike 4 Snatch @ 70% Compete As WrittenRead more