CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Deadlift (Heavy Single in 10-12 min) Gymnastics Strict Handstand Push up (Max Reps) Workout Zebra Shark (5 Rounds for time) Freedom (RX’d) 5 sets (1:1) 20/15 Calorie Bike Erg 15 GHD’s (Or 15 V-ups) 100ft Farmer Carry (100s/70s) Independence 5 sets (1:1) 16/14 Calorie Bike Erg 15 GHD’s + 6in Riser 100ft Farmer Carry (70s/50s) Liberty 5 sets (1:1) 15/12 Calorie Bike Erg 15 Sit ups 100ft Farmer Carry (moderate) Target time each set: 2-2:30 Time cap each set: 3 minutes * See Coaches Notes for Limited Equipment and Large Class Option Cooldown Warm-up (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal Pose[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4) [Foot Smash](https://www.youtube.com/watch?v=636EQMF2tME) [Seal Pose](https://www.youtube.com/watch?v=eln0jlSQkI0)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Hammerhead Shark (4 Rounds for reps) Freedom (RX+) Teams of 2 3:00 Amrap (4 sets) 500/425m Row (each/same time) Max Power Snatch Set 1: 95/65 Set 2: 115/80 Set 3: 135/95 Set 4: 155/105 -Rest 1:00 between sets- Independence (RX) Teams of 2 3:00 Amrap (4 sets) 500/425m Row (each/same time) Max Power Snatch Set 1: 75/55 Set 2: 95/65 Set 3: 115/80 Set 4: 135/95 Rest 1:00 between sets Liberty (Scaled) Teams of 2 3:00 Amrap (4 sets) 400/350m Row (each/same time) Max Dumbbell Snatch (15-20-25-30/25-30-35-40) Rest 1:00 between sets ** TARGET SCORE ** Target number of reps each set: Set 1: 25+ Reps Set 2: 20+ Reps Set 3: 15+ Reps Set 4: 10+ Reps Minimum number of reps before scaling Set 1: 15 Reps Set 2: 12 Reps Set 3: 10 Reps Set 4: 5 Reps Accessory Supported...Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard Workout Hammerhead Shark (4 Rounds for reps) Freedom (RX+) Teams of 2 3:00 Amrap (4 sets) 500/425m Row (each/same time) Max Power Snatch Set 1: 95/65 Set 2: 115/80 Set 3: 135/95 Set 4: 155/105 -Rest 1:00 between sets- Independence (RX) Teams of 2 3:00 Amrap (4 sets) 500/425m Row (each/same time) Max Power Snatch Set 1: 75/55 Set 2: 95/65 Set 3: 115/80 Set 4: 135/95 Rest 1:00 between sets Liberty (Scaled) Teams of 2 3:00 Amrap (4 sets) 400/350m Row (each/same time) Max Dumbbell Snatch (15-20-25-30/25-30-35-40) Rest 1:00 between sets ** TARGET SCORE ** Target number of reps each set: Set 1: 25+ Reps Set 2: 20+ Reps Set 3: 15+ Reps Set 4: 10+ Reps Minimum number of reps before scaling Set 1: 15 Reps Set 2: 12 Reps Set 3: 10 Reps Set 4: 5 Reps...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Bench Press (Heavy Single) Gymnastics Max Height Box Jump (Distance) Max Height Box Jump Workout Great White Shark (AMRAP – Rounds and Reps) Freedom (RX+) 12:00 Amrap 10 Single Arm Dumbbell Push Press (L) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35) 10 Single Arm Dumbbell Push Press (R) (50/35) 25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35) Independence (RX) 12:00 Amrap 10 Single Arm Dumbbell Push Press (L) (35/25) 25ft Dumbbell Walking Lunge (35/25) 10 Single Arm Dumbbell Push Press (R) (35/25) 25ft Dumbbell Walking Lunge (35/25) Liberty (Scaled) 12:00 Amrap 10 Single Arm Dumbbell Push Press (L) (15/25) 10 Alternating Step Ups (20in) 10 Single Arm Dumbbell Push Press (R) (15/25) 10 Alternating Step Ups (20in) Target number of Rounds: 5+ rounds Minimum number of Rounds before scaling: 3.5 rounds Cooldown Warm-up (No Measure) 1 min...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength Front Squat (Heavy Single) Gymnastics Strict Weighted Chin up (1 Rep Max Weight) * Rest as needed between sets * Workout Megalodon (Time) Freedom (RX+) For Time: 21-15-9 Thrusters (95/65) Burpee over Bar Chest to Bar Independence (RX) 21-15-9 Thrusters (75/55) Burpee over Bar Pull-ups Liberty (Scaled) 21-15-9 Dumbbell Thrusters (15/25) Up Downs Jumping Pull-ups Target time: 5-7 minutes Time cap: 10 minutes Cooldown Warm-up (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch on wall (each side[Couch Stretch](https://www.youtube.com/watch?v=ulgAOykAgV4) [Twisted Cross](https://www.youtube.com/watch?v=eNJI0cX6hQw) [Bicep Wall Stretch](https://www.youtube.com/watch?v=QY4gCIYbGQk)Read more