Andi has qualified for the next round of competition this weekend down in Fredrick at the CerusBrix Finals!

Good Luck Homie We Know You Are Going T Crush It!

Freedom WOD Classes

Warm Up: 2 mins
Run or Row 400m

Strength: 10-12 mins
Deload Week with form being the biggest goal of todays strength
3 Position Clean (Squat Clean  + Low Hang Sq Clean + Mid Hang Sq Clean = 1 rep)
3×3 at 50, 55 & 60%
https://www.catalystathletics.com/exercise/65/3-Position-Snatch/

Metcon: 35 Min Cap
Teams of 3
Team Triple 3
For time:
3,000-m Row (Switch out every 200 M)
300 Double Unders 2:1 Singles (Switch out every 20 Double Unders or 40 Singles)
3 Mile Run (Switch out every 200M)

Note: If running is not an option due to weather then assault bikes will be used.
3 Mile Run  = 14,400m Bike (Switching out every 600M)
Only one person can work at a time. Teams must finish the Row before moving to DU, and DU before moving to the Run (bike).