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CrossFit WOD, June 8, 2025

CrossFit – Sun, Jun 8

Workout Option 1
Dusty Miles – “Death By Burpees” (AMRAP – Rounds and Reps)

Freedom (RX’d)
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
Recovery Workout (Distance)

15-20 Min Run at Zone 2 pace
-Directly into-
20-30 Min Zone 2 Seated Bike Erg

If a Bike Erg is not available, sub Air Bike or Row at Zone 2 pace for the second piece

How to Calculate Zone 2

  • Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)
  • Zone 2 Range:
    Minimum = RHR + .5(HRR)
    Maximum = RHR + .75(HRR)
  • EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)
    RHR = 220 – 30 – 60 = 130
  • Zone 2 Range
    Minimum = 60 +.5(130) = 60+65 = 125
    Maximum = 60 +.75(130) = 60+97.5 = 157.5
  • Zone 2 Range = 125 bpm to 157.5 bpm