CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Back Squat (8×2, Last 3 Sets at 90%) Front Squat (8×2, Last 3 Sets at 90%) Dumbbell Snatch (8×3) Work to a Heavy Triple WOD Metcon (Time) 5 Rounds for Time: 3 Deadlifts (65/95) 3 Hang Power Cleans (65/95) 3 Front Squats (65/95) 6 Burpees 25 Double Unders Rest 1 Minute between Rounds Rx+ 3 Deadlifts (95/135) 3 Hang Power Cleans (95/135) 3 Front Squats (95/135) 6 Burpees over Bar 30 Double UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) AMRAP 30 400M Jog 10 Wallballs 5 pull-ups 500M Row 5 Push-ups 10 Alt Reverse lunges W/ MedballRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Garry Purdham (AMRAP – Rounds and Reps) AMRAP 31 31 Burpees 31 Double Unders 31 Deadlifts (65/95) 31 Push Ups 31 Hang Power Cleans (65/95) 31 Air Squats 31 American Swings (35/53) 31 Shoulder to Overhead (65/95) 31 Sit Ups 31 Cal Row 31 Wallballs (14/20)With a PartnerRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard ACCESSORY Metcon (AMRAP – Reps) EMOM 15 1 – Max Pull Ups 2 – 6 Cal Bike Sprint 3 – 10 Double Under Attempts/20 DUScore Pull Ups WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 8 Slamballs (20/30) 8 Knees to Elbow 8 DB Squat Cleans (25/35) 30 Double Unders Rx+ 10 Slamballs (20/30) 10 Knees to Elbow 10 DB Squat Cleans (35/45) 40 Double UndersRead 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) 5 Rounds for Time 100m Sprint or 10 Cal Row 3 Deadlifts (65/95) 3 Power Cleans (65/95) 3 Front Squats (65/95) 3 Shoulder to Overhead (65/95) Rest 1 Minute Between Rounds Rx+ Barbell (95/135)Read more