CrossFit – Sun, Sep 1
Workout Option 1
Trouble (Time)
Freedom (RX’d)
For Time:
100/80 Calorie Air Bike
-Every 1:00, including 0:00 perform 4 Burpees-
Independence
For Time:
80/65 Calorie Air Bike
-Every 1:00, including 0:00 perform 3 Burpees-
Liberty
For Time:
60/48 Calorie Air Bike
-Every 1:00, including 0:00 perform 3 Up Downs-
- Target TIme : 7:30-9:30 Minutes
- Time Cap: 12 minutes
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
Complete 45-60 Min at Easy Zone 2 pace:
800m Row
1,600m Run
3,200m Bike Erg (Damper 5/4) or 100/80 cal Air Bike
* If you don’t have access to one of the options, rotate through the other movements for 45-60 minutes.