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CrossFit WOD, November 17, 2024

CrossFit – Sun, Nov 17

Workout Option 1
Mexican Hot Chocolate (AMRAP – Rounds and Reps)

Freedom (RX’d)
“Death By Burpees”
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
Option 2: Zone 2/Recovery (Time)

45-60 Minute AMRAP (Zone 2 Pace)
Buy In: 5,000m Row
-Then-
In remaining time, AMRAP:
1,000m Ski (or 60/48 cal Air Bike or 800m Run)
100ft Farmers Carry (2×70/50)
45 Sec Stir the Pot
(KG conv: 32.5/22.5 DBs)