Kalen’s Farewell WOD

Thank you for supporting us and being a part of our CF family for the past 2 years! Best of luck to you moving forward!

Freedom WOD Class

Strength:
Deadlift using 90% of your 1RM + 10 lbs to calculate load
70% X 3
80% X 3
90% X 3+

Metcon:

3 Person Teams! (Kalen, Jeff and Tanner?)
Run 800 M together as a Team
Then Complete in order (non-partitioned)
150 Wallballs (20/14)
150 Box Jumps (24/20)
150 GHD Sit-ups or TTB

**Row 6000 M**

All 3 Teammates Run 800 M together. After getting back in the team must complete 150 reps of each movement with only 1 person working at a time. All reps must be completed prior to moving onto the next movement. The team must also complete a 6000 M Row at the same time, but switch in and out as needed.

-1 Athlete Rows
-1 Athlete Works on wallballs, box jumps or GHDSU
-1 Athlete Rests
Rotate as needed until all reps and rowing are completed

Elite Class:

Rest Day