CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH 3 Position Snatch (10x(1+1+1)) Hip, Knee, Floor WOD Metcon (AMRAP – Rounds and Reps) With a Partner, AMRAP 12 16 Alt DB Snatches (25/35) 8 Burpees 30 Double Unders Rx+ 8 Power Snatches (65/95) 10 Burpees over Bar 30 Double UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Warm-up (No Measure) EMOM 12 1 – 10 Rotational Slam Balls 2 – 6/6 Deadbugs with Reach 3 – 5 Strict Pull Ups WOD Metcon (Time) 5 Rounds 10 Cal Bike or 12 Cal Row 10 Russian Swings (35/53) 100m Single Arm Farmers Walk (35/53) Rx+ 12 Cal Bike or 15 Cal Row 10 Russian Swings (53/72) 100m Single Arm Farmers Walk (53/72)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (7×3) Clean & Press (7x(1+3)) Any Ground-to-Shoulder + Shoulder-to-Overhead WOD Metcon (AMRAP – Rounds and Reps) AMRAP 3 3 Deadlifts (95/135) 6 Hand Release Push Ups 9 Air Squats Rest 1 Minute between Rounds Repeat for a Total of 3 AMRAPs Rx+ 3 Power Cleans (95/135) 3 Handstand Push Ups 9 Air SquatsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×5) Front Squat (7×5) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 Buy In: 500m Row or 400m Run Then with Remaining Time 5 Pull Ups 10 Box Jumps/Step Ups (20/24) 15 Sit Ups Rx+ 750m Row or 800m Run 4 Chest to Bar or 2 Muscle Ups 8 Box Jumps/Step Ups (20/24) 12 V-UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Metcon (No Measure) 5 Rounds for Quality 250M bike 8 Barbell Overhead squats 6 Hang Power Snatches 4 Below the knee squat snatches 250M bike 4 Squat cleans 6 Hang Power Cleans 8 S-T-O *Perform All movements with empty Barbell or a light load (45/75)Read more