CrossFit Mile Zero – CrossFit View Public Whiteboard SKILLS DEVELOPMENT Metcon (No Measure) EMOM 10 1 – 5 Beat Swings/2 Kipping Pull Ups 2 – 5 Hollow Rocks + 5 V Ups + 5 Lat Pulls WOD Metcon (AMRAP – Rounds and Reps) WOD: AMRAP 8 12/15 Cal Bike 10 Toes to Bar 8 Slamballs (20/30) Rest 2 Minutes AMRAP 8 12/15 Cal Row 7 Chest to Bar Pull Ups 8 Slamballs (20/30) Rest 2 Minutes AMRAP 8 200m Run 4 Muscle Ups 8 Slamballs (20/30)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Clean (10×1) Clean and Jerk (10x(1+1)) Hang Power Clean + Clean (10x(1+2)) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 7 6 Burpees over Bar 4 Deadlifts (75/115) 2 STO (75/115) Rx+ 6 Bar Facing Burpees 4 Deadlifts (135/185) 2 Handstand Push UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8 x 1RM, 2RM, 3RM) Front Squat (8 x 1RM, 2RM, 3RM) WOD Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner, 10 Rounds for Time 10 Hang Cleans (75/115) 7 American Swings (53/72) 4 Rope Climbs 1, 200m Run EachRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×2, Last 2 Sets at 80%) Rack Pull (7×2, Last 2 Sets at 80%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 3 Ground to Overhead (65/95) 6 Front Squats (65/95) 12 Knees to Elbow 24 Double UndersRead more