Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Candy Necklace (Time)

Freedom (RX’d)

12-10-8-10-12

Shoulder to Overhead (135/95)

20/16 Calorie Row after each set of Shoulder to Overhead

(KG conv: 60/42.5 S2O)

Independence

12-10-8-10-12

Shoulder to Overhead (115/80)

16/13 Calorie Row after each set of Shoulder to Overhead

(KG conv: 52.5/35 S2O)

Liberty

12-10-8-10-12

Dumbbell Shoulder to Overhead (light)

12/10 Calorie Row after each set of Cleans

Target time: 8-10 minutes

Time cap: 12 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

45-60 Min (Easy)

3-4 Rounds

5 Min Row

5 Min Air Bike

5 Min Ski

If SkiErgs are unavailable, switch to a Run or rotate back and forth every 5 min between Row/Bike for the duration of the workout.