Just in case you forgot how to register for the Open the link is below! Thanks for the pictures Christine.

https://cfgames2020.wpengine.com/

Freedom WOD Classes

Warm Up: 8 Mins
5 Min Circuit
8 RDL with 3 sec negative down phase
High Knees (north-south)
Butt Kicks (north-south)
Single Leg Squat Jump
8 KB Swings

Mobility: 6 Mins
90 Sec /side Hamstring Smash
90 Sec /side Hip Smash

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

Metcon: 10 Min Cap
4 Rounds
12 Single Arm Alt KB Swings 53/35
12 Box Jumps 24/20
12 Single Arm Alt KB Swings
12 KB Box Step Ups

This will be a tight cap. Be sure to make quick transitions and keep moving.