CrossFit Mile Zero – CrossFit View Public Whiteboard WARM-UP Metcon (No Measure) EMOM 9 1 – Sampson Rocks 30/30 2 – Single Arm DB Rows 6/6 3 – 8/10 Cal Row Partner WOD Metcon (Time) With a Partner, For Time 20 Cal Row 40 Alt DB Snatches (25/35) 40 Russian Swings (35/53) 20 Cal Row 30 Alt DB Snatches (25/35) 30 Russian Swings (35/53) 20 Cal Row 20 Alt DB Snatches (25/35) 20 Russian Swings (35/53) 20 Cal Row 10 Alt DB Snatches (25/35) 10 Russian Swings (35/53) Rx+ 25 Cal Row DB Snatches (35/50) American Swings (35/53)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Power Clean + Front Squat (8x(1+3), Last 3 at 75%) Back Squat (8×3, Last 3 Sets at 90%) WOD Metcon (Time) For Time 15 Medicine Ball Cleans (14/20) 30 Hollow Rocks 20 Alternating Lunges Rest 1 Minute 15 Medicine Ball Cleans (14/20) 30 Sit Ups 20 Alternating Lunges Rest 1 Minute 15 Medicine Ball Cleans (14/20) 30 V-Ups 20 Alternating Lunges Rx+ Sit Ups/V-Ups/T2B or GHD 20 Alternating Overhead Lunges (14/20)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) EMOM 20 EMOM 10 ODD: 6 Squat Jumps Even: 12 SA DB hang C&J (6R/6L) *Use a light to moderate DB -Then right into- EMOM 10 ODD: 6 American KBS Even: 12 Situps *Use a light to moderate KBRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 4 Rounds for Time 800m Run 20 Burpee Box Overs (20/24) 10 DB Squat Cleans (25/35) Rx+ Run TogetherRead more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Bench Press (7×3, Last 3 Sets at 70%) Shoulder Press (7×3, Last 3 Sets at 70%) Push Press (7×3, Last 3 Sets at 70%) WOD Metcon (AMRAP – Reps) AMRAP 7 1 V-Up 1 Ground to Overhead (65/95) 2 V-Ups 2 Ground to Overhead (65/95) 3 V-Ups 3 Ground to Overhead (65/95) … Rx+ Toes to Bar Ground to Overhead (95/135)Read more