Sign up for the CrossFit Opens! Don’t make us YELL at you!

Freedom WOD Classes

Warm Up:

Strength:
EMOM for 5 mins
10 Burpees beginner/intermediate
15 Burpees intermediate/advanced

Mobility:
T-spin and shoulder mobility

Skills:
15 mins of Handstand work

Metcon:
CrossFit Open 15.4
8 min AMRAP
Handstand Push Ups
Cleans 185/125
Following rep scheme
3 – 3
6 – 3
9 – 3
12 – 6
15 – 6
18 – 6
21 – 9
24 – 9
27 – 9
etc….

Elite Competition Class

1. Conditioning
21-15-9:
Dead Lift, 275/185
Strict Ring Dips

2. Conditioning
2 minutes of max rep Double unders
rest 1 minute
2 minutes of max rep Double unders