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CrossFit WOD, September 8, 2024

CrossFit – Sun, Sep 8

Workout Option 1
Hailstorm (2 Rounds for reps)

Freedom (RX’d)
Every minute (16:00)
200/175m Row
Score your fastest and slowest times.

Independence
Every minute (16:00)
175/150m Row

Liberty
Every minute (16:00)
150/125m Row

  • Target Time each set: 40-45 seconds
  • Time Cap each set: 50 seconds

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

“Triple 3”

3000m Row
300 Double Unders (Or 75 Box Step Ups (20))
3 Mile Run (4830m)

*If needed, the run can be changed to 12,000/10,000m BikeErg or 360/300 cal Air Bike

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