CFSBMetcon – Sun, Jul 21

CrossFit Steamboat – CFSBMetcon

Workout Option 1

Jelly-Filled (Time)

Freedom (RX’d)

10-9-8-7-6-5-4-3-2-1 Shuttle Runs

6 Line Facing Burpees after each round

Each shuttle run rep is 25 feet down + 25 feet back.

Independence

10-9-8-7-6-5-4-3-2-1

x50ft Shuttle Run

4 Line Facing Burpees after each round

Liberty

10-9-8-7-6-5-4-3-2-1

x50ft Shuttle Run

4 Up Downs after each round

Target Time: 11-13 minutes

Time Cap: 16 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

45-60 Min (Zone 2 Pace)

1,000/850m Row

800m Run

50/40 Cal Air Bike