CrossFit WOD, June 16, 2024

CrossFit – Sun, Jun 16

Workout Option 1
Cleveland Cavaliers (8 Rounds for reps)

Freedom (RX’d)
8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row
10 Burpee over Rower

8 Sets (1 Set every 2 Minutes)
10/8 Calorie Row
8 Burpee over Rower

8 Sets (1 Set every 2 Minutes)
10/8 Calorie Row
8 Up Downs

  • Target time: Sub 75 seconds
  • Time cap: 90 seconds

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

60 Min (Zone 2 Pace)

Buy In: 6,000m Run

AMRAP in remaining time:

1,000m Row

12 Side Plank Arch Ups (each side)

2,000m Bike Erg

3 Skin the Cat Controlled

You can use the first part of the Run as the warm-up.

If Bike Ergs are not available, the 2,000m Bike Erg can be changed to 60/48 cal Air Bike.


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