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CrossFit WOD, August 25, 2024

CrossFit – Sun, Aug 25

Workout Option 1
“It’s lights out and away we go” (5 Rounds for reps)

Freedom (RX’d)
5 sets
20/16 Calorie Air Bike
10 Burpee Box Jump Overs (20)
-rest 2:00 between sets-

Independence
5 sets
16/13 Calorie Air Bike
8 Burpee Box Jump Overs (20)
-rest 2:00 between sets-

Liberty
5 sets
12/10 Calorie Air Bike
6 Up Downs + Box Step Up (20/16)
-rest 2:00 between sets-

  • Target TIme each set: 2:10-2:30
  • Time Cap each set: 3:00

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

Complete 45-60 Min at Easy Zone 2 pace:
100-200-300-400-500m. . .
Row
Ski
Bike Erg
-Add 100m every round for 45-60 minutes-

* If you don’t have access to one of the options, rotate through the other movements for 45-60 minutes.

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