Congrats to the 2021 NOBULL CrossFit Games Champions!

Tia-Clair Toomey

Justin Medeiros

CrossFit Mayhem Freedom

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
600 m Bike or 200 m Row
10 High Hang Power Snatch
10 Over Head Squat or Back Squat

Strength: 18
8 Mins
Snatch ((this is ran as a group with the coach leading the count)
3×5 at 65, 70 & 75% With a 1 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Back Squat (mobility between sets)
3×5 at 60-70% With a 3 sec pause in the bottom position of each rep

Metcon:  18 min Cap
Every 3:00 x 6 Rounds
20/15 Cal. Assault Bike, Row or Ski Erg (Sprint!!!)
3 Power Snatch 165/115

The goal is to be sub 90 Secs. Note there is a 2 min cap each round, meaning there is at least a 1 min rest