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CrossFit WOD, October 19, 2024

CrossFit – Sat, Oct 19

Workout Option 1
Jeni’s (Time)

Freedom (RX’d)
3 Rounds
25/20 Calorie Air Bike
25 Dumbbell Deadlifts (50s/35s)
(KG conv: 22.5/15 DBs)

Independence
3 Rounds
20/16 Calorie Air Bike
20 Dumbbell Deadlifts (35s/25s)
(KG conv: 15/10 DBs)

Liberty
3 Rounds
15/12 Calorie Air Bike
15 Dumbbell Deadlifts (light)

  • Target time: 8-10 minutes
  • Time cap: 14 minutes

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

45-60 Minute AMRAP (Zone 2 Pace)
3,000m Bike Erg or 90/75 cal Air Bike
100ft Dual Kettlebell Overhead Carry (2×53/2×35)
30 Russian Twists (per side)