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CrossFit WOD, July 14, 2024

CrossFit – Sun, Jul 14

Workout Option 1
Girl on Fire (Time)

Freedom (RX’d)

5 rounds
300/250m Row
10 Devils Press (50s/35s)
(KG conv: 22.5/15 DBs)

Independence
5 rounds
300/250m Row
10 Devils Press (35s/25s)
(KG conv: 15/10 DBs)

Liberty
5 rounds
250/200m Row
8 Up Down Dumbbell Clean and Press (light)

Target Time: 11-13 minutes
Time Cap: 16 minutes

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

60 Min (Zone 2 Pace)
3-4 Sets
4 Min Row
4 Min Bike
4 Min Ski
4 Min Run
* If you are unable to perform a station, rotate through the other stations for 60 minutes or sub in another cardio option that you have available.