CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Clean Complex (10x(1+1+1+1+1)) Deadlift + Hang Clean + Front Squat + Power Clean + Shoulder to Overhead WOD Metcon (Time) 200m Run or 16/20 Cal Row 20 Russian Swings (35/53) 20 Sit Ups 100m Run or 12/15 Cal Row 15 Russian Swings (35/53) 15 Sit Ups 50m Run or 8/10 Cal Row 10 Russian Swings 10 Sit Up Rx+ 3 RFT 200m Run or 16/20 Cal Row 20 Russian Swings (53/72) 20 Sit UpsRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (8×3, Last 2 Sets at 90%) Front Squat (8×3, Last 2 Sets at 90%) WOD Metcon (Time) 4 Rounds 30 Double Unders 10 Alt DB Snatch (25/35) Rest 30 Seconds Between Rounds After 4th Round Rest 2 Min Then 4 Rounds 30 Double Unders 10 Single Arm Thrusters (25/35) Rest 30 Seconds Between Rounds Rx+ 50 Double Unders (35/45) DumbbellsRead more

CrossFit Mile Zero – CrossFit SKILLS DEVELOPMENT Metcon (No Measure) Gymnastics 10a-11a Open Gym 10a-12p ACTIVE RECOVERY Metcon (AMRAP – Rounds and Reps) On a 30 Minute Clock 500m Row 10 Band Pull Aparts 10 Wall Slides 10 Bar Assist Rows 500m Row 10 Single Arm DB Press per side 10 Banded Woodchops Low to High :20 Second L-Sit HoldRead more

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Rounds and Reps) With a Partner, AMRAP 30 Partner A: 200m DB Farmers Walk (35/50) Partner B: 2 Rope Climbs 4 Handstand Push Ups 8 Russian Swings (53/72) 16 Wallballs (14/20)Read more

CrossFit Mile Zero – CrossFit Open Gym 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 5 Burpees 10 Ground to Overhead (45/75) 20 Double Unders Rx+ 6 Burpees over Bar 12 Ground to Overhead (45/75) 24 Double UndersRead more