CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Bench Press (7×3, Last set of 3+ at 80%) Shoulder Press (7×3, Last set of 3+ at 80%) Push Press (7×3, Last set of 3+ at 80%) WOD Metcon (Time) 3 Rounds for Time, with one DB 20 DB Shoulder to Overhead (15/25) 30 Double Unders 20 DB Step Ups (20/24) 30 Double Unders Rx+ 20 DB Shoulder to Overhead (25/35) 50 Double Unders 20 DB Step Ups (20/24) 50 Double UndersRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Barbell Row (5×5) Dumbbell Rows (5×5) Toes-To-Bar (5×5-7) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 200m Run 15 Russian Swings (35/53) 9 Pull Ups Rx+ 200m Run 15 American Swings (35/53) 3 Muscle UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×3, Last set of 3+ at 80%) Front Squat (7×3, Last set of 3+ at 80%) WOD Metcon (Time) 3 Rounds for Time 12/15 Cal Row 12 Alt DB Snatches (35/45) 9 Burpees Rx+ 9/12 Cal Bike 12 Power Snatches (65/95) 9 BurpeesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard ACTIVE RECOVERY Metcon (No Measure) 30 Minutes at a Light Pace 250m Row 10 DB Thrusters 5 Pull-ups/Horizontal Rows 10 Good Mornings 1000M Bike 5 Push-ups 10 Alt Lunges 10 Alt DB SnatchesRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP 25 3 HSPU or 1 Wall Walk 6 Pull Ups 12 Box Jumps/Step Ups (20/24) 24 Russian Swings (35/53) 48 Double UndersRead more