Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Nurse (16 Rounds for time)

Freedom (RX’d)

Every minute (16:00)

200/175m Row

Independence

Every minute (16:00)

175/150m Row

Liberty

Every minute (16:00)

150/125m Row

Target TIme each set: 40-45 seconds

Time Cap each set: 50 seconds

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

Complete 45-60 Min at Easy Zone 2 pace:

1,250m Row

3,000m Bike Erg (or 90/72 cal Air Bike)

750m Ski (or 600m Run)