10/07/2017

CrossFit Freedom – CrossFit

Warm-up

Dynamic Warmup

Metcon

Metcon (Time)

In teams of 2 –

26 min time cap

10 wall climbs

20 Clean and jerks- no more than 70%

30 Box Jumps

40 DB Snatch

50/40 cal row/airdyne

20 burpees

800 m run

20 burpees

50/40 cal row /airdyne

40 DB Snatch

30 Box Jumps

20 Clean and Jerks

10 wall climbs
– one athlete working at a time- partition reps any way

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