Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Candy Corn (Time)

Freedom (RX’d)

Every minute (14 minutes)

10 Kettlebell Swings (53/35) (Or Sand-ball Slams (50/30))

10 Push Ups

(KG conv: 24/16 KB, 22.5/15 SB)

Independence

Every minute (14 minutes)

10 Kettlebell Swings (35/26) (Sand-ball Slams 35/25)

8 Push Ups

(KG conv: 16/12 KB, 15/10 SB)

Liberty

Every minute (14 minutes)

10 Russian Kettlebell Swings (35/26)

10 Bar Push Ups

(KG conv: 16/12 KB)

Target time: 8-10 minutes

Time cap: 14 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Time)

45-60 Minute AMRAP (Zone 2 Pace)

3,000m Bike Erg or 90/75 cal Air Bike

2,000m Row

1,000m Run