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

Warm Up: D.R.O.M.S Strength: Loading Week One Back Squat 65% + 15 lbs of 1RM 4 x 8 Metcon: Each team will have 1 rower. There will be a 20 min time cap. The team will be required to accumulate 5000 meters on the rower. One athlete will also be accumulating max effort burpees jumping

Freedom WOD Classes Warm Up: D.R.O.M.S Strength: Loading Week One 15-20 min Clean 75-80% + 15lbs of 1RM 5 x 5 Metcon: 100 M Run 20 Hang Cleans 95/55 100 M Run 15 Hang Cleans 95/55 100 M Run 10 Hang Cleans 95/55 100 M Run 5 Hang Cleans 95/55 Elite Competition Class 1. Clean