CrossFit WOD, June 30, 2024

CrossFit – Sun, Jun 30

Workout Option 1
Squirrel! (AMRAP – Rounds and Reps)

Freedom (RX’d)
15:00 AMRAP
200m Run
10 Strict Handstand Push Ups

15:00 AMRAP
200m Run
10 Handstand Push Ups

15:00 AMRAP
200m Run
10 Dumbbell Push Press (light)

  • Target Rounds: 6+ rounds
  • Minimum number of Rounds before scaling: 4

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

60 Min (Zone 2 Pace)

1 Min Row

1 Min Bike

1 Min Ski

1 Min Run

1 Min Farmers Carry (2×50/2×35)

* If Ski Ergs are unavailable, skip them and continue rotating through the other movements for 60 minutes.


Schedule your
free intro

Talk with a coach about your goals, get the plan to achieve them.

fill out this form to get started >>

Take the first step towards getting the results that you want!

By providing your phone number, you agree to receive text messages from SOLA Fitness