Freedom WOD Classes

Warm Up:
Row 500 M

Movement of the Week:
2 Mins Per Arm
Shoulder Smash

Strength:
5 Min EMOM
Burpees
5 Beginners/Intermediate
10 Intermediate/Advanced

5 Min EMOM
Toe-2-Bar
5 Beginners/Intermediate
10 Intermediate/Advanced

Metcon:
13 Min AMRAP
5 Hand Stand Push Ups
10 Deadlifts 95/65
15 Floor Press 95/65

No Ghost Riding!

Elite Competition Class

1. Conditioning
“12 Days of CrossFit”
1 Squat Snatch (165/115#)
2 Box Jumps (30/24″)
3 Push Presses (165/115#)
4 Bar Muscle-ups
5 Hang Power Cleans (165/115#)
6 Chest Slapping Pushups
7 Deadlifts (165/115#)
8 T2B
9 Kettlebell Swings (70/53#)
10 Jumping Lunges (10 each side – 20 total)
11 Wallballs (30/20#)
12 Cal Assault Bike
*Do 1, then 2-1, then 3-2-1, then 4-3-2-1….