CrossFit 804 – Mayhem Programming

Workout Option 1

Alaska Range (Time)

Freedom (RX’d)

3 rounds

75 Double Unders

25 GHDs (Or V-Ups)

Independence

3 rounds

60 Double Unders

20 GHDs + 6in Riser (Or V-Ups)

Liberty

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.