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CrossFit WOD, October 27, 2024

CrossFit – Sun, Oct 27

Workout Option 1
Candy Corn (Time)

Freedom (RX’d)
Every minute (14 minutes)
10 Kettlebell Swings (53/35) (Or Sand-ball Slams (50/30))
10 Push Ups
(KG conv: 24/16 KB, 22.5/15 SB)

Independence
Every minute (14 minutes)
10 Kettlebell Swings (35/26) (Sand-ball Slams 35/25)
8 Push Ups
(KG conv: 16/12 KB, 15/10 SB)

Liberty
Every minute (14 minutes)
10 Russian Kettlebell Swings (35/26)
10 Bar Push Ups
(KG conv: 16/12 KB)

  • Target time: 8-10 minutes
  • Time cap: 14 minutes

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

45-60 Minute AMRAP (Zone 2 Pace)
3,000m Bike Erg or 90/75 cal Air Bike
2,000m Row
1,000m Run

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