CrossFit – Sun, Jun 23
Workout Option 1
Candy Necklace (Time)
Freedom (RX’d)
12-10-8-10-12
Shoulder to Overhead (135/95)
20/16 Calorie Row after each set of Shoulder to Overhead
(KG conv: 60/42.5 S2O)
Independence
12-10-8-10-12
Shoulder to Overhead (115/80)
16/13 Calorie Row after each set of Shoulder to Overhead
(KG conv: 52.5/35 S2O)
Liberty
12-10-8-10-12
Dumbbell Shoulder to Overhead (light)
12/10 Calorie Row after each set of Cleans
- Target time: 8-10 minutes
- Time cap: 12 minutes
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
45-60 Min (Easy)
3-4 Rounds
5 Min Row
5 Min Air Bike
5 Min Ski
If SkiErgs are unavailable, switch to a Run or rotate back and forth every 5 min between Row/Bike for the duration of the workout.