Freedom WOD Classes Warm Up: D.R.O.M.S Strength: No more than 15 Mins Week Three: Functional Over Reaching Front Squats 85% + 15lbs of 1RM 10 x 3 Metcon: 1 Mile Run 5 Rounds 20 Pull Ups 40 Push Ups 60 Squats 1 Mile Run Elite Competition Class 1. Snatch EMOMx12: First 4 mins are Power

Warm Up: D.R.O.M.S Strength: Loading Week One: Back Squats 75% + 15 lbs of 1RM 6 x 6 Metcon: “Partner Up” RX 100 M Partner Carry 100 Partner Squats (50 each) 100 M Sprint Together 100 Sit Ups (100 per person) 100 M Sprint Together 100 M Walking Lunges Together 100 M Sprint Together Scaled

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Loading Week One 15-20 min Clean 80-85% + 15lbs of 1RM 3 x 5 Metcon: 25 Ring Dips 20 Ground to Overhead 135/95 15 Pull Ups 20 Ground to Overhead 135/95 25 Ring Dips Elite Competition Class 1. Clean and Jerk Work up to a heavy Complex of:

The 2016 CrossFit Games are here. Tuesday, July 19 Masters and Teenagers on WatchESPN and YouTube Wednesday, July 20 Masters and Teenagers on WatchESPN and YouTube Thursday, July 21 Masters and Teenagers on WatchESPN and YouTube Friday, July 22 Teams on YouTube and WatchESPN Individuals on YouTube (International) Individuals on WatchESPN (Domestic) Saturday, July 23

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Loading Week One 15-20 min Snatch 80-85% + 15lbs of 1RM 3 x 5 Metcon: 7 Min AMRAP 1 Snatch 185/130 3 Clean and Jerk 185/130 If you don’t have RX weight then use 75-80% of 1RM Elite Competition Class 1.  Sumo Dead Lift 5×2 reps for max

Warm Up: D.R.O.M.S Strength: Loading Week One: 15-18 min Front Squats 75% + 15 lbs of 1RM 6 x 6 Metcon: “Dallas 5” 50 Burpee Buy In Then 5 Rounds 10 Deadlift 275/185 10 Hand Stand Push Ups 10 Bar Muscle Ups 10 Box Jumps 10 Toe-2-Bar Then 50 Burpee Cash Out Elite Competition Class