WOD

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Burpees 10 Ground to Overhead (45/75) 200m Run/500m Bike Rx+ 5 Bar Facing Burpees 10 Ground to Overhead (65/95) 200m Run/500m Bike Rest 3 Minutes WOD 2 Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Burpees 10 Deadlift (65/95) 200m Run/500m Bike Rx+ 5 Bar Facing Burpees 10 Deadlifts (95/135) 200m Run/500m Bike
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CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Bench Press (7×5) WOD Metcon (Time) 20-16-12-8-4 Calorie Row Hand Release Push Ups Rest 2 Minutes 15-12-9-6-3 Calorie Bike Slamballs (20/30) Rx+ 24-20-16-12-8 Calorie Row Hand Release Push Ups Rest 2 Minutes 20-16-12-8-4 Calorie Bike Slamballs (20/30)
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CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH 3 Position Clean + Shoulder to Overhead (10x(1+1+1+2)) -Floor, Knee, Hip, Shoulder to Overhead WOD Heavy Nancy (Time) 5 Rounds for Time 400m Run/1000m Bike 9 Front Squats (95/135) Rx+ 400m Run/1000m Bike 9 Overhead Squats (95/135)
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CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Back Squat (5×6) Front Squat (5×6) Dumbbell Rows (5×6) Weighted Pull-ups (5×6) WOD Metcon (Time) 5 Rounds for Time 10 Box Jumps/Step Ups (20/24) 15 Knee Raises 20 Russian Swings (35/53) Rx+ 10 Box Jump Overs (20/24) 12 Toes to Bar 20 Russian Swings (35/53)
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CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) 5 Rounds For Quality 30 Double-Unders/ 60 Single Unders 20 Alt DB curls (10/20) 10 DB Goblet squats (10/20) 20 Plank shoulder Taps 30 Pull-a parts W/ Light band
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