Amazing job to all of the athletes participating in the CrossFit Open! You all did phenomenal. Congratulations to all athletes that PRd this week whether it be deadlifts or push-ups! Thanks to Cole Barone with MaxMuscle FortCollins for setting up a table at our Saturday Night Lights Event. A huge thanks to Ms. Christine for capturing some amazing moments. One more week of the 2016 Open!

Freedom WOD Classes

Warm Up:
Burpees to Song

Mobility:
Post 16.4 Mobility
Glutes / Hamstrings / Back

Metcon:
Tabata 20/10
Sit-ups
Push-ups
Pull-ups

Elite Competition Class

1. Snatch Wave
Min 1: 1 rep @ 60# under PR
Min 2: 1 rep @ 50# under PR
Min 3: 1 rep @ 40# under PR
Min 4: 1 rep @ 30# under PR
Min 5: 1 rep @ 50# under PR
Min 6: 1 rep @ 40# under PR
Min 7: 1 rep @ 30# under PR
Min 8: 1 rep @ 20# under PR

2. Over Head Squat
Work up to a heavy triple.

3. Conditioning
For time:
20 Power Snatch 115/75
30 Hand-Release Pushups
40 GHDSU
10  Power Snatch 115/75
20 Hand-Release Pushups
30 GHDSU

4. Conditioning
4 Rounds NOT for time:
35 Calorie Row
6 Strict HSPU – small deficit
6 Kipping HSPU – small deficit