CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Clean + Front Squat + Power Clean + Shoulder to Overhead (10x(1+1+1+1)) Hang Snatch + Overhead Squat + Power Snatch + Snatch (10x(1+1+1+1)) WOD Metcon (Time) For Time 200m Run or 16/20 Cal Row 15 Hang Cleans (65/95) 15 Knee Raises 100m Run or 12/15 Cal Row 12 Hang Cleans (65/95) 12 Knee Raises 50m Run or 8/10 Cal Row 9 Hang Cleans (65/95) 9 Knee Raises Rx+ 3 RFT 16/20 Cal Row Hang Cleans (75/115) Toes to BarRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×3, Last 2 Sets at 90%) Front Squat (8×3, Last 2 Sets at 90%) WOD Metcon (Time) 4 Rounds 20 Double Unders 10 Alt DB Snatch (25/35) Rest 30 Seconds Between Rounds After 4th Round Rest 2 Min Then 4 Rounds 30 Double Unders 10 Alt DB Snatch (35/45) Rest 30 Seconds Between Rounds Rx+ 30/50 Double Unders 10 Power Snatches (45/75)/(65/95)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) 6 Minute Bike -Rest 2 Mins- 3 Rounds 12 Deadlifts (65/95) 9 Hang Power Cleans 6 Shoulder-To-Overhead -Rest 2 Mins- 6 Minute RowRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) With a Partner, AMRAP 30 Partner A: 200m DB Farmers Walk (35/50) Partner B: 2 Rope Climbs 4 Handstand Push Ups 8 Russian Swings (53/72) 16 Wallballs (14/20)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (7×3, Last 3 Sets at 75%) Push Press (7×3, Last 3 Sets at 75%) Bench Press (7×3, Last 3 Sets at 75%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 5 Toes to Bar 10 Ground to Overhead (45/75) 20 Double Unders Rx+ 6 Toes to Bar 10 Ground to Overhead (65/95) 30 Double UndersRead more