CrossFit Mile Zero – CrossFit View Public Whiteboard WOD Metcon (AMRAP – Reps) Fitness 6 Rounds (5:00 Work / 1:00 Rest): 2:00 Max Cal Row (nasal only, ~65–70% effort) 100’ KB Front Rack Carry (single KB, moderate load) 1:00 Max Cal Bike 1:00 Step-Ups (bodyweight) Performance 6 Rounds (5:00 Work / 1:00 Rest): 2:00 Max Cal Row (nasal only, ~65–70% effort) 100’ KB Front Rack Carry (single or double KBs, moderate load) 1:00 Max Cal Bike 1:00 Step-Ups (20/16″, bodyweight or light DBs) Competition 6 Rounds (5:00 Work / 1:00 Rest): 2:00 Max Cal Row (nasal only, ~65–70% effort) 100’ KB Front Rack Carry (single or double KBs, moderate load) 1:00 Max Cal Bike 1:00 Step-Ups (24/20″, bodyweight or light DBs) Time Cap: 36 Minutes Total Work + 6 Min Rest = 42 Total Extra Credit Metcon (Checkmark) Post-Class Accessory Work (Optional) 3 Sets: Quadruped Shoulder Taps x 20 total...
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