Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Hailstorm (2 Rounds for time)

Freedom (RX’d)

Every minute (16:00)

200/175m Row

Score your fastest and slowest times.

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 (Time)

“Triple 3”

3000m Row

300 Double Unders (Or 75 Box Step Ups (20))

3 Mile Run (4830m)

*If needed, the run can be changed to 12,000/10,000m BikeErg or 360/300 cal Air Bike