CrossFit - Sun, Feb 25
Workout Option 1
Miracle Child (Time)

Freedom (RX'd)
For Time:
50 Wall Balls (20/14)
50 Alternating Hang Dumbbell Clean and Jerk (50/35)
50 Wall Balls (20/14)
(KG conv: 9/6 WB, 22.5/15 DB)

Independence
For Time:
40 Wall Balls (20/14)
50 Alternating Hang Dumbbell Clean and Jerk (35/25)
40 Wall Balls (20/14)
(KG conv: 9/6 WB, 15/10 DB)

Liberty
For Time:
25 Wall Ball Thrusters (light)
25 Alternating Hang Dumbbell Clean and Jerk (light)
25 Wall Ball Thrusters (light)

  • Time Time: 6-8 minutes
  • Time Cap: 10 minutes
Workout Option 2
Option 2: Warm Up

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m sprint

BikeErg: Lactate Threshold (Distance)

3 Min Ramp from RPE 2 to RPE 5

3 Min at RPE 3

5x (30 Sec at RPE 9-10, 15 Sec at RPE 2-3)

5 Min at RPE 3

5x (30 Sec at RPE 9-10, 15 Sec at RPE 2-3)

8 Min at RPE 3, 2 Min at RPE 9

3 Min at RPE 3, 2 Min at RPE 9

3 Min at RPE 3, 2 Min at RPE 9

3 Min Ramp from RPE 3 to RPE 2

Total Time: 41.5 Min

** This workout can alternatively be done on another machine or as a run.