CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (AMRAP – Rounds and Reps) “Being Normal is vastly overrated” Freedom (RX’d) 8:00 AMRAP 1-2-3-4… Wall Walks 4-8-12-16… Box Jump Overs (24/20) Independence 8:00 AMRAP 1-2-3-4… Wall Walks 4-8-12-16… Box Jump Overs (20/16) Liberty 8:00 AMRAP 1-2-3-4… Inch Worms 4-8-12-16… Box Step Ups (20/16) Target Round: 6 Wall Walks Minimum Round before scaling: Round of 16 Box Jumps Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (2 Rounds for distance) BikeErg: Part 1: LT + Part 2: CNS Part 1: 6 Min at RPE4, 90 Sec Rest 4 Min at RPE5, 60 Sec Rest 2 Min at RPE6, 30 Sec Rest 2 Sets 90 Sec at RPE7 -Rest 45 Sec- 75 Sec at RPE8 *Rest 2 Min between sets. Total: 22 Min Optional...
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