The CF Open brings us together!

Freedom WOD Classes

Warm Up:
3 Rounds
5 Push Ups
20 Sec Hand Stand Hold
5 Air Squats

Movement of the Week:
3 Mins per Leg
Quad Smash

Strength:
Press Complex
3 Complexe at 60% 1RM of Jerk
Push Press + Push Press + Split Jerk + Split Jerk

Metcon:
12 Min AMRAP Ladder: *Increase by 5 reps each exercise per round*
5 Hand Stand Push Ups
10 Wall Balls
15 Double Unders 2:1 Single

Elite Competition Class

1. Clean & Jerk
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%/1)2

2. Clean Pull
95%/3
(100%/3)4

3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2

4. Stamina Conditioning
EMOMx12:
Odd: 6 TTB + 6 OHS (95/65#)
Even: 6 TTB + 6 Thrusters (95/65#)