Open Gym Strength and Conditioning – CrossFit

Workout Option 1

Mexican Hot Chocolate (AMRAP – Rounds and Reps)

Freedom (RX’d)

“Death By Burpees”

Every 1:00 for as Long as Possible

1 Rep in the first minute

2 Reps in the second minute

3 Reps in the third minute

etc.

Score = last round successfully completed + reps into the next round.

Independence

No Change to Workout

Liberty

Death By Up Downs

Target Round: 14+

Minimum Round before scaling: 10

Workout Option 2

Option 2: Zone 2/Recovery (Time)

45-60 Minute AMRAP (Zone 2 Pace)

Buy In: 5,000m Row

-Then-

In remaining time, AMRAP:

1,000m Ski (or 60/48 cal Air Bike or 800m Run)

100ft Farmers Carry (2×70/50)

45 Sec Stir the Pot

(KG conv: 32.5/22.5 DBs)
Stir the Pot