CrossFit Mile Zero – CrossFit View Public Whiteboard CONDITIONING 200m Run (Time) Max Effort 200m Run4 Rounds 200/250m Row (AMRAP – Reps) Score Slowest Round of Meters WOD Metcon (Time) For Time 400m Run/500m Row 50 Sit Ups 25 Pull Ups 50 Sit Ups 15 Pull Ups 400m Run/500m Row Rx+ 500m Row 50 Sit Ups 25 Chest to Bar or 12 Muscle Ups 50 Sit Ups 15 Chest to Bar or 8 Muscle Ups 500m RowRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Bench Press (5×8) Shoulder Press (5×8) Russian KB Swings (5×12) WOD Metcon (Time) 5 Rounds for Time 12 Deadlifts (105/155) 12 Hand Release Push Ups Rx+ 12 Deadlifts (155/25) 15 Hand Release Push ups or 10 DipsRead more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Split Squat (5×8/8) Step back into spilt (Jerk side) and bring back knee to floor Pull-ups (5×8) WOD Metcon (Time) 30-20-10 or 21-14-7 Calorie Row or Calorie Bike 20-15-10 Toes to Bar Rest 2 Minutes 15-10-5 Burpees Front Squats (65/95) Rx+ 30-20-10 or 21-14-7 Calorie Bike Toes to Bar Rest 2 Minutes 15-10-5 Burpees to a 6″ Target Overhead Squats (65/95)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Bear Complex (5×1) Power Clean Front Squat Push Press Back Squat Second Push Press Double-Unders (10 DU Attempts or 20 DU) WOD Metcon (Time) 3 Rounds for Time 800m Run or 2000m Bike 50 Double Unders 10 Power Cleans (65/95) Rest 2 Minutes between Rounds Rx+ 3 Rounds for Time 1200m Run or 3000m Bike 90 Double Unders 10 Power Cleans (95/135)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