Blake Severson and Annie Campain are competing in the Pounds for Pups on Saturday at Wild Horizons CrossFit. If your free try and make it out to support them.

Freedom WOD Classes

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

Strength:
Week Three: Functional Over Reaching
Clean 85-90% + 15lbs of 1RM
5 x 1

Metcon:
30 Box Jumps 24/20
15 cleans 135/95
30 Box Jumps 24/20
10 Cleans 135/95
30 Box Jumps 24/20
5 Cleans 135/95

Elite Competition Class

1. Clean and Jerk
EMOMx10:  1 Power Clean + 3 Front Squats + 1 Jerk

2.  Gymnastics Conditioning
7 RFT: 5 unbroken Ring Muscle ups, rest as little as possible between sets

3.  Conditioning
800m Run
30 Snatches, 95/65
800m Run
30 OHS, 95/65
800m Run
30 Thrusters, 95/65