Only 10 Day before the announcement of the 21.1 CrossFit Open Wod!

Here is a fun video to help get you excited for the Open!

Freedom WOD Classes

Warm Up: 10 Mins
2 Rounds
20 Banded Pass throughs
10 Snatch Pulls
5 Power Snatch
10 Lunges

Mobility: 
Mobility Between Strength Sets

Strength: 20 mins
Snatch 10 Mins to find a
6 Rep Max
Then 10 Mins to do
6 Reps @ 75% 10RM
6 Reps @ 70% 10RM

Home WOD: 20 Min 
Every 2 Mins for for 14 Mins
6 Right Arm KB/DB Snatch
6 Left Arm KB/DB Snatch
14 Box Jumps Overs

Then (Min 15-20)

5 Min AMRAP
5 Right Arm Overhead DB/KB Lunges
5 Left Arm Overhead DB/KB Lunges
3 Box Jump 30/24

Metcon: 20 Mins
Every 2 Mins for for 14 Mins
7 Hang Power Snatch 115/75 (scaled 75/55)
14 Box Jumps Overs 24/20

Then (Min 15-20)

5 Min AMRAP
6 Overhead Lunges 115/75 (scaled 75/55)
3 Box Jump 30/24