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CrossFit WOD, September 22, 2024

CrossFit – Sun, Sep 22

Workout Option 1
Tamales (Time)

Freedom (RX’d)
Teams of 2
10-9-8-7-6-5-4-3-2-1
Bench Press (155/95)
Partner Holds Double Kettlebell Front Rack (2×53/2×35)
(KG conv: 70/47.5 BP, 24/16 KBs)

Partner one completes 10 reps while partner 2 holds 2 KBs. Then the switch and partner two performs 10 bench while partner one holds. Then they move on to 9s…

Independence
Teams of 2
10-9-8-7-6-5-4-3-2-1
Bench Press (135/85)
Partner Holds Double Kettlebell Front Rack (2×35/2×26)
(KG conv: BP 60/37.5, KBs 16/12)

Liberty
Teams of 2
10-9-8-7-6-5-4-3-2-1
Dumbbell Bench Press (moderate)
Partner Holds Plank (elbows)

  • Target Time: 13-15 minutes
  • Time Cap: 18 minutes

Workout Option 2
Option 2: Zone 2/Recovery (Time)

45-60 Min AMRAP (Zone 2 Pace)
3,000m Bike Erg (or 90/70 cal Air Bike)
25ft Handstand Walk (or 2 wall walks)
20 Sec L-sit Hang
25ft Handstand Walk (or 2 wall walks)

L Sit Hang – bend knees if needed.