CrossFit WOD, July 7, 2024

CrossFit – Sun, Jul 7

Workout Option 1
Patriotism (10 Rounds for reps)

Freedom (RX’d)
Every 1:00 (10:00)
100m Run
5 Burpee Pull Ups

Every 1:00 (10:00)
100m Run
3 Burpee Pull Ups

Every 1:00 (10:00)
50m Run
5 Up Downs + Ring Row

  • Target Time each set: 40-45 Seconds
  • Time Cap each set: 50 seconds

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

3-4 Sets (Zone 2 Pace)

5 Min Row

5 Min Bike

5 Min Run


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