Competition session is so much fun!! If there is a CF competition or obstacle run that you are thinking about doing or have heard of please let the coaches know so we can get it post up for all to see. So people can sign up or show up to support. 

Freedom WOD Classes

Warm Up:
Pizza Delivery

Strength:
EMOM for 5 mins
10 Toe-2-Bar beginner/intermediate
15 Toe-2-Bar intermediate/advanced

Skills:
5 mins Clean Technique/Segmented Positions
15 mins to work up to a Heavy Clean

Metcon:
4 rounds with a 15 min cap
7 Muscle Ups or 14 C-2-B Pull Ups
7 Power Cleans 135/95 (advanced athletes climbing 10lbs in weight each round)

Elite Competition Class

1. Conditioning
For time:
50 Calorie Row
40 Deads, 155/105
30 Box Jumps, 24/20
20 Front Squats, 155/105

2. Conditioning
3 Rounds of:
15 Wall Balls, 30/20
50 Double Unders
15 Wall Balls, 30/20
2 minutes rest between rounds