As requested by Banjo aka Ben Mayer. For those that don’t know, Ben graduated from CSU and is on his way to Dallas, Texas to start his new adventure. Rest assured he will continue to wear Chubbies Shorts and CrossFit while learning how to rope cattle and chase tornadoes in the blistering heat/humidity that is East Texas.  Best of luck Banjo, we miss you already!

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
Loading Week One
Clean 75-80% + 5lbs of 1RM
5 x 5

Metcon:
Big Sexy
5 rounds for time of:
6 deadlifts, 315/225  (use 70-75% of 1RM if you can’t do RX)
6 burpees
5 cleans, 225/155 (use 70-75% of 1RM if you can’t do RX)
5 chest-to-bar pull-ups
4 thrusters, 155/110
4 muscle-ups

Make sure you scale your weights appropriately

Elite Competition Class

For time: In teams of 2
20 Muscle-ups while partner holds 225/135
60 Wall ball shots (20/14 ball to 10′) while partner holds chin over the bar
100 m Buddy carry
40 Box jumps, alternating on 24/20″ box
100 m Buddy carry
2 Muscle-ups (one from each person)