CrossFit Mile Zero – CrossFit View Public Whiteboard ACCESSORY Warm-up (No Measure) EMOM 15 1 – 5 Pendlay Rows (65/95) 2 – 8 Cal Row Sprint 3 – 5 Wallballs WOD Metcon (Time) 24-18-12-6 Wallballs (14/20) Calorie Bike Rest 2 Minutes 24-18-12-6 Slamballs (20/30) Calorie RowRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (8×1, Last 3 Sets at 90%) Rack Pull (8×1, Last 3 Sets at 90%) WOD Metcon (Time) For Time: 50 Ground to Overhead (65/95) *EMOM 3 Toes to Bar Rx+ 50 Ground to Overhead (95/135) *EMOM 5 Toes to BarRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) 1200m Run/1500m Row/3000m Bike 10 Rounds 6 Push Ups 9 Air Squats 12 Russian Swings (35/53) 1200m Run/1500m Row/3000m Bike Rx+ 1600m Run/2000m Row/4000m Bike 10 Rounds 6 Push Ups 9 Air Squats 12 Russian Swings (53/72) 1600m Run/2000m Row/4000m BikeRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH/SKILL Shoulder Press (8×3, Last 4 Sets at 75%) Push Press (8×3, Last 4 Sets at 75%) Bench Press (8×3, Last 4 Sets at 75%) Double-Unders (10 Attempts or 20 Unbroken) WOD Metcon (AMRAP – Reps) AMRAP 7 1 Pull Up 2 Push Press (45/75) 2 Pull Ups 4 Push Press (45/75) … Rx+ 1 Muscle Up 2 Push Press (65/95) 2 Muscle Ups 4 Push Press (65/95) …Read more

CrossFit Mile Zero – CrossFit Open Gym View Public Whiteboard STRENGTH Back Squat (8×2, Last 3 Sets at 90%) Front Squat (8×2, Last 3 Sets at 90%) Dumbbell Snatch (8×3) Work to a Heavy Triple WOD Metcon (Time) 5 Rounds for Time: 3 Deadlifts (65/95) 3 Hang Power Cleans (65/95) 3 Front Squats (65/95) 6 Burpees 25 Double Unders Rest 1 Minute between Rounds Rx+ 3 Deadlifts (95/135) 3 Hang Power Cleans (95/135) 3 Front Squats (95/135) 6 Burpees over Bar 30 Double UndersRead more