Mallard Crossfit – CrossFit
Workout Option 1
PO’BOY (6 Rounds for time)
Freedom (RX’d)
6 sets:
250/200m Row
6 Burpee Box Get-Overs (48/42) (Or 12 Burpee Box Get-Overs 30/24)
10 Dumbbell Shoulder to Overhead (2×50/2×35)
-rest 1:1 between sets-
(KG conv: 22.5/15 DBs)
Independence
6 Rounds
250/200m Row
6 Burpee Box Get-Overs (40/32) (Or 12 Burpee Box Get-Overs 24/20)
10 Dumbbell Shoulder to Overhead (2×35/2×25)
1:1 – Work: Rest
(KG conv: 15/10 DBs)
Liberty
6 Rounds
200/175m Row
6 Burpee Box Step ups (24/20)
10 Dumbbell Push Press (light)
1:1 – Work: Rest
Target time each set: Sub 2:30
Time cap each set: 3 minutes
Workout Option 2
Option 2: Bike Workout (Time)
Bike Erg:
1,600m at RPE5
1 Min at RPE2, 1 Min Rest
2x (800m at RPE4, 1 Min Rest)
1,600m at RPE5
1 Min at RPE2, 1 Min Rest
4x (400m at RPE4, 30 Sec Rest)
1,600m at RPE5
1 Min at RPE2, 1 Min Rest
8x (200m at RPE4, 30 Sec Rest)
Switch to Air Bike as needed. Score is total workout time.
