We are up to 20 athletes registered for the CrossFit Open! Not A Bad Start!

Freedom WOD Classes

Warm Up: 8 Mins
3 Min Casual Bike or Row
Then
8 Snatch complex =
Snatch High Pulls + Hang Power Snatch + Snatch Balance (catch in power or squat depending on mobility)

Mobility: 5 Mins
60 sec /side Lax, bar, foam roll Calfs
2 Min T-spine lax ball

Strength: 15 Mins 
Snatch
5 Rep Max (10 min)
5 Reps @ 90% 5RM (5 min)
5 Reps @ 85% 5RM

Metcon: 18 Min
4 Rounds
21/15 Cal Bike or 18/13 Cal Row
18 Alt DB Snatches 50/35 Scaled 35/25
15 Burpees
12 DB Box Step Ups 50/35 Scaled 35/25

Lane set up: Bike/Rower at the top of the lane, DB Snatch and Burpees in the middle of the lane,
set box inside the rig against the wall for step ups.