CrossFit – Sun, Sep 7
Workout Option 1
Dumpster Fire (Time)
Freedom (RX’d)
63-45-27
Air Squats
21-15-9
Burpee to 12in Target
Independence
63-45-27
Air Squats
21-15-9
Burpee to 6in Target
Liberty
42-30-18
Air Squats
21-15-9
Up Downs
- Time Time: 5-7 minutes
- Time Cap: 10 minutes
Workout Option 2
Recovery Workout (Checkmark)
Recovery Workout
3-4 Sets (Zone 2 Pace)
5 Min Row
5 Min Bike
5 Min Run
Workout Option 3
Mayhem Racing (2 Rounds for reps)
Warm-up:
AMRAP8
1 minute Row
5 Roll and Reach
10 Air Squats
5 Inchworm Push-ups
10 Double Double Bent Over Rows
Pre-workout:
3 Rounds
15m Sled Pull
100m Run
* Increase weight and intensity each round
Workout:
Part A
3 Rounds:
1000m Row
15m Sled Pull (50 feet)
— rest 2 min —
Part B
3 Rounds:
800m Run
25 Wall Balls
* Athletes can choose to complete Part A then B, or B then A.