CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (6×5, Last 3 Sets at 65%) Front Squat (6×5, Last 3 Sets at 65%) WOD Metcon (Time) Every 5 Minutes for 4 Rounds 400m Run/1000m Bike 21 Russian Swings (35/53) 12 Pull Ups Rx+ 400m Run/1000m Bike 21 Russian Swings (53/72) 12 Chest to Bar or 4 Muscle UpsRead more

CrossFit Mile Zero – CrossFit SKILLS DEVELOPMENT Metcon (No Measure) Gymnastics 10a-11a Open Gym 10a-12p ACTIVE RECOVERY Metcon (AMRAP – Rounds and Reps) AMRAP 30 400m Run/500m Row/1000m Bike 8 Toes to Bar 10 Russian Swings 200m Single Arm Farmer’s Walk 30 Double Unders or 20 Double Under AttemptsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner 100 Thrusters (65/95) 100 Pull Ups 100 Hang Power Cleans (65/95) 100 Burpees Alternate every 5 RepsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×5, Last 3 Sets at 75%) Rack Pull (7×5, Last 3 Sets at 75%) WOD Metcon (AMRAP – Reps) Max Reps for 3 Rounds 1 Min of Sumodeadlift High Pull (35/53) 1 Min of Box Jumps/Step Ups (20/24) 1 Min of Cal Row/Bike 1 Min of RestRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Press (7×5, Last 3 Sets at 75%) Push Press (7×5, Last 3 Sets at 75%) Bench Press (7×5, Last 3 Sets at 75%) WOD Metcon (Time) 3 Rounds for Time 200m Run/250m Row/500m Bike 16 Alt DB Snatches (25/35) 12 Slamballs (20/30) Rx+ 200m Run/250m Row/500m Bike 12 Power Snatches (45/75) 12 Slamballs (20/30)Read more