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CrossFit WOD, June 23, 2024

CrossFit – Sun, Jun 23

Workout Option 1
Candy Necklace (Time)

Freedom (RX’d)
12-10-8-10-12
Shoulder to Overhead (135/95)
20/16 Calorie Row after each set of Shoulder to Overhead
(KG conv: 60/42.5 S2O)

Independence
12-10-8-10-12
Shoulder to Overhead (115/80)
16/13 Calorie Row after each set of Shoulder to Overhead
(KG conv: 52.5/35 S2O)

Liberty
12-10-8-10-12
Dumbbell Shoulder to Overhead (light)
12/10 Calorie Row after each set of Cleans

  • Target time: 8-10 minutes
  • Time cap: 12 minutes

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

45-60 Min (Easy)

3-4 Rounds

5 Min Row

5 Min Air Bike

5 Min Ski

If SkiErgs are unavailable, switch to a Run or rotate back and forth every 5 min between Row/Bike for the duration of the workout.

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