Don’t miss 17.2 live announcement at CFDNR!
17.2 CFDNR Saturday Night Lights sponsors are
Standing Desk Nation
&
Sunstone Health Associates
Freedom WOD Classes
Warm Up:
Plate Warm Up
Movement of the Week:
3×8-10 of 90/90
3×8-10 of Rear Fly
Strength:
5 Min EMOM
Burpees Pull Ups
5 Beginners/Intermediate
8 Intermediate/Advanced
Metcon:
AMRAP 9
9 Kettlebell Swings 53/35
9 Burpees
9 Kettlebell Swings 53/35
9 Box Jumps 24/20
Elite Competition Class
1. Conditioning
“Cement Mixer”
Every 3:00 for 7 Rounds:
400m Run
12 Toes-to-Bar
