WOD – Page 8 – CrossFit Mile Zero

15

Jan

CrossFit – Thu, Jan 16

January 15, 2025

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.

15

Jan

CrossFit – Thu, Jan 16

January 15, 2025

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.

15

Jan

CrossFit – Thu, Jan 16

January 15, 2025

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.

15

Jan

CrossFit – Thu, Jan 16

January 15, 2025

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.

15

Jan

CrossFit – Thu, Jan 16

January 15, 2025

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.