CrossFit Mile Zero – CrossFit Strength 3 Position Clean (8×1, stay light to moderate!) 3 Position Clean -Floor -Knee -High Hang WOD Metcon (Weight) Fitness 5 Rounds for Weight 50 Single Unders 3 Cal Bike 1 Hang Power Clean Performance 5 Rounds for Weight 30 Double Unders 5 Cal Bike 1 Clean Compete 5 Rounds for Weight 50 Double Unders 7 Cal Bike 1 Clean Time Cap: 15 Minutes Aim for 3 Minute Rounds. Plenty of time left each round to manage your heart rate and set up for the clean. Hit the bike HARD every round.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Run 10 Horizontal Bar Push Ups 50” Walking Lunges 300m Row Performance AMRAP 30 300m Run 15 Hand Release Push Ups 50’ DB Walking Lunge (35/25) 400m Row Compete AMRAP 30 400m Run 15 Deficit Push Ups 50’ DB Walking Lunge (50/35) 500m Row Goal Rounds: 5+ Quality over speed Run/Row should be at 70-80% capacity. Slow and steady.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Run 10 Horizontal Bar Push Ups 50” Walking Lunges 300m Row Performance AMRAP 30 300m Run 15 Hand Release Push Ups 50’ DB Walking Lunge (35/25) 400m Row Compete AMRAP 30 400m Run 15 Deficit Push Ups 50’ DB Walking Lunge (50/35) 500m Row Goal Rounds: 5+ Quality over speed Run/Row should be at 70-80% capacity. Slow and steady.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Run 10 Horizontal Bar Push Ups 50” Walking Lunges 300m Row Performance AMRAP 30 300m Run 15 Hand Release Push Ups 50’ DB Walking Lunge (35/25) 400m Row Compete AMRAP 30 400m Run 15 Deficit Push Ups 50’ DB Walking Lunge (50/35) 500m Row Goal Rounds: 5+ Quality over speed Run/Row should be at 70-80% capacity. Slow and steady.Read more

CrossFit Mile Zero – CrossFit WOD Metcon (AMRAP – Rounds and Reps) Fitness AMRAP 30 300m Run 10 Horizontal Bar Push Ups 50” Walking Lunges 300m Row Performance AMRAP 30 300m Run 15 Hand Release Push Ups 50’ DB Walking Lunge (35/25) 400m Row Compete AMRAP 30 400m Run 15 Deficit Push Ups 50’ DB Walking Lunge (50/35) 500m Row Goal Rounds: 5+ Quality over speed Run/Row should be at 70-80% capacity. Slow and steady.Read more