Open Gym Strength and Conditioning – CrossFit

Workout Option 1

I Want Candy (AMRAP – Rounds and Reps)

Freedom (RX’d)

AMRAP 20:00

20 Lateral Box Step Ups (20)

15 Ring Rows (Or 5 Strict Pull Ups)

15/12 Calorie Row

Independence

AMRAP 20:00

15 Lateral Box Step Ups (20)

15 Ring Rows (Or 5 Strict Pull Ups)

12/10 Calorie Row

Liberty

AMRAP 20:00

15 Box Step Ups (16)

10 Ring Rows (Or 5 Banded Strict Pull Ups)

10/8 Calorie Row

Target Rounds: 7+ Rounds

Minimum Number of Rounds before Scaling: 5 rounds

Workout Option 2

Option 2: Zone 2/Recovery (Time)

45-60 Minute AMRAP (Zone 2 Pace)

Buy In: 4,000m Row

-Then-

In remaining time:

1,000m Ski (or 60/50 cal Air Bike or 800m Run)

30 Second Flutter Kick

100ft Farmers Carry (2×50/2×35)