CrossFit 804 – CrossFit

Workout Option 1

Option 1: Dr. Drakken (Time)

Freedom (RX’d)

8 rounds

15 Kettlebell Swings (53/35)

45 Unbroken Single Unders

(KG conv: 24/16)

*Repeat from March 12th, 2023

Independence

8 rounds

15 Kettlebell Swings (35/26)

30 Unbroken Single Unders

(KG conv: 16/12)

Liberty

8 rounds

10 Russian Kettlebell Swings (light)

30 Single Unders

Target time: 11-13 minutes

Time cap: 16 minutes

Workout Option 2

Option 2: Zone 2/Recovery (Checkmark)

Warm-Up:

You can use the first 2,000m Row below as the warm-up

45-60 Min @Easy Zone 1-2

2,000m Row

50ft Mixed Front Rack & Overhead Carry (quality position overhead over loading (2×53/35)) – go lighter if needed for better quality (each arm)

3,000m Bike Erg (or 90/72 cal Air Bike or 1200m Run)

25 Sec L-sit Hang

5 Cossack Squat w/ 2 sec pause in bottom (each leg)

(KG conv: 22.5/15 DBs)