CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Weight) EMOM 18 1 – 7 Cal Row 2 – 5 Strict Pull Ups or 1 Rope Climb 3 – 3 Front Squats from Floor Rx+ 1 – 8 Cal Row 2 – 2 Rope Climbs 3 – 3 Overhead Squats Rest 3 Minutes Then Metcon (Time) 3 Rounds for Time 400m Run/500m Row 10 Front Squats (65/95) Rx+ 10 Overhead Squats (65/95)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Power Clean + Power Clean (10x(1+1)) Hang Power Snatch + Power Snatch (10x(1+1)) WOD Metcon (Time) 3 Rounds for Time 400m Run/1000m Bike 8 Toes to Bar 5 Power Snatches (45/75) Rx+ 600m Run/1500m Bike 12 Toes to Bar 5 Power Snatches (75/115)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×5, Last 2 Sets at 80%) Front Squat (7×5, Last 2 Sets at 80%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 2 25 Double Unders 5 Burpees 3 Power Cleans (65/95) Repeat for a Total of 4 Rounds Rest 90 Seconds between Rounds Rx+ 30 Double Unders 5 Burpees over Bar 3 Power Cleans (95/135)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner 400m Run with a Medicine Ball (14/20, Alternate 200m) 30 Power Cleans (65/95) 400m Run with a Medicine Ball (14/20, Alternate 200m) 30 Front Squats (65/95) 400m Run with a Medicine Ball (14/20, Alternate 200m) 30 Shoulder to Overhead (65/95) 400m Run with a Medicine Ball (14/20, Alternate 200m) 30 Ground to Overhead (65/95) 400m Run with a Medicine Ball (14/20, Alternate 200m) 30 Burpees over the Bar Rx+ Barbell (75/115)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (6×5, Last 2 Sets at 65%) Push Press (6×5, Last 2 Sets at 65%) Bench Press (6×5, Last 2 Sets at 65%) WOD Run Cindy Run (AMRAP – Rounds and Reps) AMRAP 12 5 Pull Ups 10 Push Ups 15 Air Squats Every 2 Min Run 200m/Row 250m/Bike 500mRead more