CrossFit Mile Zero – CrossFit Strength Box Squat (7×3, Build to a heavy triple.) Calorie Row/Ski (No Measure) 5 Calories at a moderately hard pace. Metcon (AMRAP – Reps) Fitness EMOM 20 Calorie Ski Up/Downs Calorie Row Step Ups (16) Rest Performance EMOM 20 Calorie Ski Burpees Calorie Row Step Ups (20) Rest Compete Faster Reps per Round: 40+ Total Reps: 160+ The goal is 10 reps per movement. Burpees can be lower knowing that step ups will be higher. Transition at the 50 second mark to better manage your heart rate.Read more

CrossFit Mile Zero – CrossFit Strength Box Squat (7×3, Build to a heavy triple.) Calorie Row/Ski (No Measure) 5 Calories at a moderately hard pace. Metcon (AMRAP – Reps) Fitness EMOM 20 Calorie Ski Up/Downs Calorie Row Step Ups (16) Rest Performance EMOM 20 Calorie Ski Burpees Calorie Row Step Ups (20) Rest Compete Faster Reps per Round: 40+ Total Reps: 160+ The goal is 10 reps per movement. Burpees can be lower knowing that step ups will be higher. Transition at the 50 second mark to better manage your heart rate.Read more

CrossFit Mile Zero – CrossFit Strength Box Squat (7×3, Build to a heavy triple.) Calorie Row/Ski (No Measure) 5 Calories at a moderately hard pace. Metcon (AMRAP – Reps) Fitness EMOM 20 Calorie Ski Up/Downs Calorie Row Step Ups (16) Rest Performance EMOM 20 Calorie Ski Burpees Calorie Row Step Ups (20) Rest Compete Faster Reps per Round: 40+ Total Reps: 160+ The goal is 10 reps per movement. Burpees can be lower knowing that step ups will be higher. Transition at the 50 second mark to better manage your heart rate.Read more

CrossFit Mile Zero – CrossFit Strength Box Squat (7×3, Build to a heavy triple.) Calorie Row/Ski (No Measure) 5 Calories at a moderately hard pace. Metcon (AMRAP – Reps) Fitness EMOM 20 Calorie Ski Up/Downs Calorie Row Step Ups (16) Rest Performance EMOM 20 Calorie Ski Burpees Calorie Row Step Ups (20) Rest Compete Faster Reps per Round: 40+ Total Reps: 160+ The goal is 10 reps per movement. Burpees can be lower knowing that step ups will be higher. Transition at the 50 second mark to better manage your heart rate.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (Time) Fitness 30-25-20-15-10 Wallballs Single Unders Hang DB Snatches 300m Run or 30 Cal Row Performance 50-40-30-20-10 Wallballs (14/10) Double Unders DB Snatches (25/15) 400m Run or 40 Cal Row Compete 50-40-30-20-10 Wallballs (20/14) Double Unders DB Snatches (35/25) 400m Run or 40 Cal Row Goal Time: Under 30 Minutes Time Cap: 35 Minutes Come out slow and steady. Rx weight is lighter so you can hit bigger sets with smaller rest. Settle in for the long one.Read more