Congrats to Emily and Kirsten on making it and completing the 2022 CrossFit Quarterfinals! We couldn’t be more proud of you two!

Freedom WOD Classes

RETEST WEEK!

Warm Up: 10 Mins
5 Min EMOM
5-8 Burpees
Then
5 Deadlifts
5 Clean High Pulls
5 Power Cleans
5 Front Squats

Mobility: 
Mobility Between Strength Sets

Strength:
20 Mins to Find a
Squat Clean
1 Rep Max

Metcon: 8 Mins
Complete as many reps as possible in 8 minutes of:
3 Handstand Push Ups
3 Cleans 185/125
6 Handstand Push Ups
3 Cleans 185/125
9 Handstand Push Ups
3 Cleans 185/125
12 Handstand Push Ups
6 Cleans 185/125
15 Handstand Push Ups
6 Cleans 185/125
18 Handstand Push Ups
6 Cleans 185/125
21 Handstand Push Ups
9 Cleans 185/125
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.