Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Let’s Make a Deal (Time)

Freedom (RX’d)

For Time:

1600m Run

*Every 1:00, including 0:00 perform 8 Push Ups

Independence

For Time:

1200m Run

-Every 1:00, including 0:00 perform 6 push ups

Liberty

For Time:

800m Run

-Every 1:00, including 0:00 perform 4 push ups

Target TIme: 10-12 minutes

Time Cap: 16 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Time)

45-60 Min AMRAP (Zone 2 Pace)

2,000m Row

50m Bear Crawl

10 Rower Pike Up
Pike Ups on Rower

Bear Crawl