WOD

CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (No Measure) Minutes 0-10:00: 1200m Run/2000m Bike Minutes 10-20:00: 40 Toes to Bar and 40 Russian Swings (35/53) Minutes 20-30:00: 30 DB Cleans (25/35) and 30 DB Rows (25/35) Rx+ Minutes 0-10:00: 1600m Run/4000m Bike Minutes 10-20:00: 40 Toes to Bar and 40 American Swings (53/72) Minutes 20-30:00: 30 Sq Cleans (65/95) and 30 Rows (65/95) 1200m Run (Time) 1200m Max Effort Run 1-Mile Run (Time) Max Effort 1-Mile Run Metcon (Time) 40 Toes to Bar and 40 Russian Swings (35/53) Rx+ 40 Toes to Bar and 40 American Swings (53/72) Metcon (Time) Minutes 20-30:00: 30 DB Cleans (25/35) and 30 DB Rows (25/35) Rx+ Minutes 20-30:00: 30 Sq Cleans (65/95) and 30 Rows (65/95)
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CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Hang Clean + Clean + Shoulder to Overhead (10x(1+1+1)) WOD Metcon (Time) 3 Rounds for Time 400m Run/500m Row 15 Wallballs (14/20) 5 Power Cleans (75/115) Rx+ 3 Rounds for Time 600m Run/750m Row 20 Wallballs (14/20) 5 Power Cleans (125/185)
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CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Back Squat (7×3, Last 2 Sets at 75%) Front Squat (7×3, Last 2 Sets at 75%) WOD Metcon (Time) Every 3 Minutes for 5 Rounds 250m Row/500m Bike 12 Burpees 6 Pull Ups Rx+ 300m Row/600m Bike 12 Burpees 6 Chest to Bar/3 Muscle Ups
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CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (Time) With a Partner 50 Pull Ups 400m Run (alt 200) 40 Wall Balls (14/20) 800m Run (alt 200) 40 Wall Balls (14/20) 400m Run (alt 200) 50 Pull Ups Then 30 Clean and Jerks (65/95)
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CrossFit Mile Zero – CrossFit View Public Whiteboard STRENGTH Deadlift (7×5, Last 2 Sets at 80%) Rack Pull (7×5, Last 2 Sets at 80%) WOD Metcon (AMRAP – Rounds and Reps) AMRAP 10 25 Double Unders 10 Bar Assist Rows 10 Push Ups 15 Air Squats Rx+ 30 Double Unders 2 Rope Climbs 10 Push Ups 15 Air Squats
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