CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Bench Press (8×3, Last 3 Sets at 85%) Shoulder Press (8×3, Last 3 Sets at 85%) Push Press (8×3, Last 3 Sets at 85%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Box Jumps/Step Ups (20/24) 10 Alt DB Snatches (25/35) 5 Renegade Rows (25/35) Rx+ 10 Box Overs (20/24) 10 Alt DB Snatches (40/55) 5 Renegade Rows (40/55)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×3, Last 2 Sets at 85%) Rack Pull (8×3, Last 2 Sets at 85%) WOD Metcon (Time) 3 Rounds for Time 400m Run or 1000m Bike 15 Russian Swings (35/53) 3 Ground to Overhead (65/95) Rx+ 400m Run or 1000m Bike 15 Russian Swings (53/72) 3 Ground to Overhead (95/135)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Warm-up (No Measure) EMOM 20 1 – 5 Strict Pull Ups 2 – 6/6 Reverse Lunges 3 – 100m Sprint or 250m Bike 4 – Rest WOD Metcon (AMRAP – Reps) 4 Rounds 2 Minutes Max Cal Bike/Row 1 Minute Max Chest to Bar 1 Minute Rest Rx+ 2 Minutes Max Cal Bike/Row 1 Minute Max Muscle Ups 1 Minute RestRead more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Hang Power Clean + Power Clean (10x(1+1)) WOD Metcon (Time) Every 3 Minutes for 5 Rounds 24 Double Unders 12 Knee Raises 6 Burpees 3 Power Cleans (65/95) Rx+ 24 Double Unders 12 Toes to Bar 6 Burpees over Bar 3 Power Cleans (105/155)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×3, Last 3 Sets at 85%) Front Squat (8×3, Last 3 Sets at 85%) WOD Metcon (Weight) AHAP 12 3 Thrusters 100m Single Arm Farmers Walk (35/53) Rx+ 100m Single Arm Farmers Walk (53/72)Read more