We have a few teams competing this weekend in Project Up Lift at OTAC CrossFit. If you can come out and support them!

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
Walking Samson Stretch N-S
8 MB Cleans
10 Banded Rows
20 Double Unders or attempts

Mobility: 6 mins
90 sec /side Lat smash
2 Mins /side Lax Ball T-spin

Strength: 12 mins
12 Mins/ Every 3 Mins Complete 4 sets
3 Ring Muscle Up Complex:
Strict Ring Muscle Up + Ring Muscle Up + Negative Lowering phase

or

3 Pull Up/Bar Muscle Up Complex:
Pull Up + Chest-2-Bar + Bar Muscle Up + Negative Lowering phase

or

3 Pull Up Complex
Strict Pull Up + Pull Up + Chest-2-Bar Pull Ups + Negative Lowering phase

Metcon: 15 Min Cap 
40 Med Ball Cleans 20/14
20 Ring Rows
100 Double Unders / 100 Singles

Rest 2 mins

40 Med Ball Cleans 20/14
20 Ring Rows
100 Double Unders / 100 Singles