CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Warm-up (No Measure) EMOM 15 1 – 6 Pendlay Rows 2 – 5 Power Snatches or 3 Snatches 3 – 10 DB Tricep Extensions WOD Metcon (Time) 400m Run/500m Row/1000m Bike 3 Pull Ups 9 Ground to Overhead (65/95) 400m Run/500m Row/1000m Bike 6 Pull Ups 7 Ground to Overhead (65/95) 400m Run/500m Row/1000m Bike 9 Pull Ups 5 Ground to Overhead (65/95) Rx+ 400m Run/500m Row/1000m Bike 1 Rope Climb 9 Ground to Overhead (75/115) 400m Run/500m Row/1000m Bike 2 Rope Climbs 7 Ground to Overhead (75/115) 400m Run/500m Row/1000m Bike 3 Rope Climbs 5 Ground to Overhead (75/115)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×2, Last set at 90% for 3-6 Reps) Press (7×2, Last set at 90% for 3-6 Reps) Push Press (7×2, Last set at 90% for 3-6 Reps) Bench Press (7×2, Last set at 90% for 3-6 Reps) WOD Metcon (Time) 6 Rounds 3 Power Cleans (65/95) 3 Front Squats (65/95) 10 Box Jumps/Step Ups (20/24) Rx+ 3 Power Cleans (95/135) 3 Front Squats (95/135) 10 Box Jumps/Step Ups (20/24)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) For Time 21-15-9/30-21-12 Cal Bike/Cal Row Alt DB Snatch (25/35) Rest 3 Minutes Then 4 Rounds for time 400m Run/500m Row/1000m Bike 21 Sit Ups 12 Russian Swings (35/53) Rest 3 Minutes Then 21-15-9/30-21-12 Cal Bike/Cal Row Alt DB Snatch (25/35) Rx+ Alt DB Snatch (35/45) American Swings (35/53) 35 Minute Time CapRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Warm-up (No Measure) EMOM 18 1 – 5-6 Pull Ups 2 – 5 Squats or 3 Position Clean 3 – :20 Overhead Hold or 5-8 HSPU WOD Metcon (Time) 10 Rounds 5 Burpees 2 Power Cleans (75/115) 3 Pull Ups Rest 30 Seconds between Rounds Rx+ 5 Bar Facing Burpees 2 Power Cleans (105/155) 2 Muscle Ups or 3 Chest to Bar Rest 30 Seconds between RoundsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×2, Last set at 90% for 3-6 Reps) Press (7×2, Last set at 90% for 3-6 Reps) Push Press (7×2, Last set at 90% for 3-6 Reps) Bench Press (7×2, Last set at 90% for 3-6 Reps) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Slam Balls (20/30) 10 Hand Release Push Ups 20 Double Unders Rx+ 12 Slamballs (20/30) 12 Hand Release Push Ups 25 Double UndersRead more