CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Warm-up (No Measure) EMOM 15 1 – 6 Pendlay Rows 2 – 5 Hang Snatches or Hang Snatch + OH Squat x3+3 3 – 10 DB Curls WOD Wall-E (Time) 8 Rounds for Time 10 Wallballs (14/20) 10 Hand Release Push Ups Rx+ 10 Rounds for Time 10 Wallballs (14/20) 10 Hand Release Push UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (6×3, Last set at 85% for 4-7 Reps) Press (6×3, Last set at 85% for 4-7 Reps) Push Press (6×3, Last set at 85% for 4-7 Reps) Bench Press (6×3, Last set at 85% for 4-7 Reps) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 200m Run/250m Row/500m Bike 10 Pull Ups 5 Deadlifts (95/135) Rx+ 200m Run/250m Row/500m Bike 10 Chest to Bar or 5 Muscle Ups 5 Deadlifts (135/185)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) For Time 180/200 Cal Row or 135/150 Cal Bike *Every 90 Seconds 5 Burpees Rx+ *Every 90 Seconds 5 Devils Press (25/35)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Warm-up (No Measure) EMOM 15 1 – 6 Pull Ups 2 – 5 Squats or 2x 3 Position Clean 3 – :20 Handstand Hold or 5 HSPU WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 21 Double Unders 15 Russian Swings (35/53) 9 Power Cleans (65/95) Rx+ 21 Double Unders 15 Russian Swings (53/72) 9 Squat Cleans (75/115)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (6×3, Last set at 85% for 4-7 Reps) Press (6×3, Last set at 85% for 4-7 Reps) Push Press (6×3, Last set at 85% for 4-7 Reps) Bench Press (6×3, Last set at 85% for 4-7 Reps) WOD Metcon (Time) 4 Rounds 8 Toes to Bar 12 Box Jump Overs/Step Overs (20/24) 200m Run/250m Row/500m Bike Rest 60 Seconds Between Rounds Rx+ 10 Toes to Bar 15 Box Jump Overs/Step Overs (20/24) 200m Run/250m Row/500m BikeRead more