Mallard Crossfit – CrossFit
Workout Option 1
Patriotism (10 Rounds for time)
Freedom (RX’d)
Every 1:00 (10:00)
100m Run
5 Burpee Pull Ups
Independence
Every 1:00 (10:00)
100m Run
3 Burpee Pull Ups
Liberty
Every 1:00 (10:00)
50m Run
5 Up Downs + Ring Row
Target Time each set: 40-45 Seconds
Time Cap each set: 50 seconds
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)
3-4 Sets (Zone 2 Pace)
5 Min Row
5 Min Bike
5 Min Run
