Congratulations for our stud of an intern, Chase Chavez who is Mr. April sponsored by Box Basics!

Freedom WOD Classes

Warm Up:
15 Hip Extension
15 V-Ups
250 M Row/ .4 Bike

Technique / Olympic Lifting:
3 x 8 Hang Snatch High Pulls

Strength – 12 Min Limit
3 Supersets
8-12 Deadlifts (controlled t n g’s)
8-12 Bent Over Reverse DB Flies
Rest 2-3 mins between sets

Metcon:
16 Min AMRAP
10 Push Press 115/75
20 Sit-ups
400 M Run

Elite Competition Class

1. Power Snatch
(65%/2)3

2. Snatch Pull
(75%/3)3

3. Overhead Squat
(65%/3)3

4. Conditioning
Teams of 3:
AMRAP 25:
100 Cal Bike
50 Power Cleans (135/95#)
100 Cal Bike
50 Power Cleans (155/105#)
100 Cal Bike
50 Power Cleans (185/135#)
100 Cal Bike
Max Power Cleans (205/145#)