Kill Cliff will be sponsoring our 17.1 CrossFit Open Saturday night light on February 25th

Freedom WOD Classes

Warm Up:
5 Complex With Unloaded Bar or PCV Pipe
Deadlift + Hang Clean + Strict Press + Push Press + Push Jerk

Movement of the Week:
2 mins per leg Couch Stretch

Strength:
Press Complex3 Complexe at 50% 1RM of JerkPush Press + Push Press + Split Jerk + Split Jerk

Metcon:
30 Rounds 18 Min Cap
1 Muscle ups (ring or bar and or banded or Jumping)
2 HSPU
3 Box Jumps 30/24

Elite Competition Class

1. Clean & Jerk
60%/2
65%/2
70%/2

2. Clean Pull
(80%/3)3

3. Front Squat
(65%/3)3

5. Conditioning
“Tri-Sprint Intervals V3”
5 Rounds:
AMRAP 4:
30/20 Calorie Row
30 10m Shuttle Sprints
AMRAP Cals on Bike
Rest 4:00 between rounds