Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Billy Bob’s (Time)

Freedom (RX’d)

5 Rounds

15 Burpee to Ring OR Burpee to Bar (6in above reach)

15 Toes to Ring OR Toes to Bar

Independence

5 Rounds

12 Burpee to Ring OR Burpee to Bar (6in above reach)

12 Toes to Ring OR Toes to Bar

Liberty

5 Rounds

10 Up Down to Bar

15 Hanging Knee Raises

Target TIme: 9-11 minutes

Time Cap: 14 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

Complete 45-60 Min at Easy Zone 2 pace:

1000m Run

2000m Bike Erg or Air Bike

1200m Row