Don’t forget to place your pre-order for this years Open shirt. Sign up sheet is at the front desk. Also Don’t forget to register for the CF Open! Click the link below to register.

https://cfgames2020.wpengine.com/

Freedom WOD Classes

Warm Up: 8 Mins
5 Min EMOM
8-11 Burpee
Then
8 Clean complex =
Clean High Pulls + Low Hang Power Clean + High Hang Squat Clean (catch in power or squat depending on mobility)

Mobility: 6 Mins
90 Sec /side Barbell Quad Smash
90 Sec /side Lax Ball Lats and or Triceps

Strength: 15 Mins 
Power Cleans
9 Rep Max (10 min)
9 Reps @ 85% 9RM (5 min)
9 Reps @ 80% 9RM

Metcon: 12 Mins 
Partner WOD
12 Min AMRAP
3 Hang Power Clean 115/75
6 Burpees
9 Air Squats

You go, I go. Only one person works at a time and they must complete a full round before switching.
Goal is 10 + Rounds