If it doesn’t challenge you, It wont change you!

Welcome to the 4th week of the squat everyday program! As we move closer to the 2016 CrossFit Opens, we will be working on gymnastic skilled movements ie, burpees, handstand push ups, dips, pull ups, MU, Toe-2-Bar.

Freedom WOD Classes

Warm Up:
EMOM for 5 mins
10 Burpees beginner/intermediate
15 Burpees intermediate/advanced

Strength:
Week 3 of squatting everyday 
20 mins to perform:
Bar x10
35% x10
45% x5
55% x5
65% x3
75% x3
85% X3
95% X1
Work up to a 1RM.

Metcon:
14.2 CF Opens WOD
Every 3 min for as long as possible
From 0:00-3:00
2 Rounds
10 OHS 95/65
10 Chest-2-Bar Pull Ups

From 3:00-6:00
2 Rounds
12 OHS
12 C-2-B Pull Ups