CrossFit – Sun, Oct 27
Workout Option 1
Candy Corn (Time)
Freedom (RX’d)
Every minute (14 minutes)
10 Kettlebell Swings (53/35) (Or Sand-ball Slams (50/30))
10 Push Ups
(KG conv: 24/16 KB, 22.5/15 SB)
Independence
Every minute (14 minutes)
10 Kettlebell Swings (35/26) (Sand-ball Slams 35/25)
8 Push Ups
(KG conv: 16/12 KB, 15/10 SB)
Liberty
Every minute (14 minutes)
10 Russian Kettlebell Swings (35/26)
10 Bar Push Ups
(KG conv: 16/12 KB)
- 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
2,000m Row
1,000m Run