CrossFit – Sun, Mar 24
Workout Option 1
Option 1: “It’s a honey of an O” (Time)
<p>Freedom (RX’d)<br>21-18-15-12-9-6 <br>Calorie Bike Erg or Ski Erg<br>Hang Dumbbell Alternating Clean and Jerk (50/35)<br>(Women Calories: 16-14-12-10-8-4)<br>(KG conv: 22.5/15 DB)</p><p> </p><p>Independence<br>16-14-12-10-8-4<br>Calorie Bike Erg or Ski Erg<br>Hang Dumbbell Alternating Clean and Jerk (35/25)<br>(Women Calories: 14-12-10-8-6-4)<br>(KG conv: 15/10 DB)</p><p> </p><p>Liberty<br>6 rounds<br>10/8 Calorie Bike Erg or Ski Erg<br>8 Hang Dumbbell Alternating Clean (light)</p><ul><li>Target time: 11-13 minutes</li><li>Time cap: 16 minutes</li></ul>
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
<p>Warm-Up:</p><p>You can use the first 2,000m Row below as the warm-up</p><p> </p><p>45-60 Min Easy Zone 1-2</p><p>2,000m Row</p><p>100ft Sandbag Bear Hug Carry (150/100)</p><p>3,000m Bike Erg</p><p>20 GHD Russian Twists (each side)</p><p>5 Curtsy Step Down (20in) (each leg)</p>
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