Did you sign up for the CrossFit Open yet?
If not click the link to get sign up today!
https://games.crossfit.com/
Freedom WOD Classes
Warm Up:
4 Min AMRAP
5 Power Snatch
5 Back Sq
5 Back Rack Push Press
10 Double Under Attempts
Strength: 20 mins
Snatch 10 Mins to find a
10 Rep Max
Then 10 Mins to do
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM
Mobility: 6 Mins
3 min per leg Quad Smash
Metcon: 15 Mins Cap
3 Rounds for time of:
50 Double Unders / 100 Double Unders
8 Power Snatch 115/75
2 Over Head Squats 115/75
