2 Days Away From CrossFit DNR’s Open Friday Night Lights!

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
8 Box Step Ups
12 Steps /side X-Band Walks
8 Goblet Squats
Then
1 Min /side Samson Stretch

Mobility: 
Mobility Between Strength Sets

Strength: 15 Mins 
Front Squats 3 sets
9 Rep @ 65-70% of 1RM from week

Metcon: 16 Min Cap
4 Rounds
3 Min AMRAP
10 DB/KB Goblet Squats 53/35
10 DB/KB Box Step Ups 53/35
ME Double Unders / Singles
Rest 1 Min

Score is jump rope reps