Open Gym Strength and Conditioning – CrossFit

Workout Option 1

The Waterboy (Distance)

Freedom (RX’d)

20 sets

30-seconds Max Distance Machine

30-second Rest

Independence

No Change to Workout

Liberty

No Change to Workout

No Target Score, just move!

Workout Option 2

Option 2: Zone 2/Recovery (Time)

45-60 Minute AMRAP (Zone 2 Pace)

Buy In: 5,000m Row

In remaining time:

1,000m Ski or Row

100ft Bear Hug Sandbag Carry (150/100)

30 Sec Active Hang on Pull Up Bar

*If heavy sandbags are not available, sub barbell front rack carry [185/125] or DB front rack carry (50s/35s)