CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Russian KB Swings (5×8) Warm-up (No Measure) Speed Jump Rope WOD Metcon (AMRAP – Rounds and Reps) AMRAP 8 10 Front Squats (65/95) 20 Slamballs (20/30) 30 Double Unders Rx+ 10 Overhead Squats (65/95 20 Slamballs (20/30) 50 Double UndersRead more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Pull-ups (5×5, 1-2 Second Pause at the Top) Reverse Lunge (Overhead with a Plate, 5/5) WOD Metcon (Time) 3 Rounds for Time 400m Run/500m Row 10 Deadlifts (95/135) 20 Sit Ups Rx+ 600m Run 10 Deadlifts (135/185) 15 GHD Sit UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) AMRAP 24 6 slamballs 8 Single-Arm Thrusters W/ Slamball (4R/4L) 10 Russian KB swings 8 KB deadlifts 6 Burpees over KBRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (Time) 100 Calorie Row 50 Wallballs (14/20) 30 Pull Ups 100 Calorie Bike 50 Wallballs (14/20) 30 Pull Ups 1600m Run (alt 200m) 50 Wallballs (14/20) 30 Pull UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Single Arm Dumbell Press (5×4/4 With a 1-2 Second Pause) Russian KB Swings (5×10) WOD Metcon (Time) 4 Rounds for Time 400m Run or 1000m Bike 100m SA DB Farmer Carry (35/50) Rx+ 600m Run or 1500m Bike 100m SA DB Farmer Carry (40/55)Read more