CrossFit WOD, June 9, 2024

CrossFit – Sun, Jun 9

Workout Option 1
Alaska Range (Time)

Freedom (RX’d)
3 rounds
75 Double Unders
25 GHDs (Or V-Ups)

3 rounds
60 Double Unders
20 GHDs + 6in Riser (Or V-Ups)

3 rounds
75 Single Unders
25 Sit Ups

  • Target time: 7-8 minutes
  • Time cap: 10 minutes

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

60 Min (Zone 2 Pace)
Buy In: 4,000m Run
AMRAP through in remaining time:
1000m Row
30 Sec Wall Facing Handstand Hold
2,000m Bike Erg
30 Sec Supinated Passive Hang

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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