CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×3, Last 3 sets at 85%) Front Squat (8×3, Last 3 sets at 85%) WOD Metcon (Time) 5 Rounds 100m Run or 8/10 Cal Row 4 Deadlifts (105/155) 8 Burpees Rest 1 Minute Rx+ 200m Run or 10/12 Cal Row 4 Deadlifts (185/275) 8 Burpees over BarRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner 10 Rounds for Time 18/21 Cal Row 15 Alt DB Snatches (25/35) 9 Box Jumps/Step Ups (20/24) Alternate as Needed Rx+ 18/21 Cal Row 15 Power Snatches (65/95) 9 Box Jump Overs (2/024) Alternate Every RoundRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Shoulder Press (7×3, Last 2 Sets at 75%) Push Press (7×3, Last 2 Sets at 75%) Bench Press (7×3, Last 2 Sets at 75%) WOD Metcon (Time) 5 Rounds for Time 30 Double Unders 10 Toes to Bar 5 Shoulder to Overhead (65/95) Rest 1 Minute Between Rounds Rx+ 50 Double Unders 10 Toes to Bar 5 Handstand Push UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×3, Last 2 Sets at 75%) Rack Pull (7×3, Last 2 Sets at 75%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 100m Run/250m Bike 10 Slamballs (20/30) 5 DB Burpee Deadlifts (25/35) Rx+ 200m Run/500m Bike 12 Slamballs (20/30) 6 DB Burpee Deadlifts (35/45)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (No Measure) EMOM 35 1 – 5/6 Cal Bike 2 – 10 Russian Swings (35/53) 3 – 6/8 Cal Row 4 – 5 Strict Pull Ups 5 – Rest Rx+ 1 – 7/8 Cal Bike 2 – 10 American Swings (53/72) 3 – 8/10 Cal Row 4 – 3 Muscle Ups 5 – RestRead more