10/09/2017

CrossFit Freedom – CrossFit

Warm-up

Squat Prep-

Elevated Runners lunge

elevated hamstring floss

elevated half pigeon

Sumo Squat / thoracic rotation

Strength

Back Squat (8-6-6)

8 @ 70%

6 @ 80%

6 @ 85%

base off of Back Squat 1rm

recover as needed between sets

Front Squat (5-5-5)

5 @ 70%

5 @ 75%

5 @ 80%

rest as needed between sets

Metcon

1: Metcon (AMRAP – Reps)

On the minute for 6 Minutes- for total reps

3 Bar facing burpees

6 Overhead Squats (95/65)

AMRAP Box Jumps (30/24)
Overhead Squats @ no more than 50%

score total box Jumps completed

@ 7:00 mark, start

Part 2- for time

2: Metcon (Time)

For time

400m run

3 Bar facing burpees

6 Overhead Squats

9 Box Jumps
Begin @ 7:00 mark- score part 2 for time


Congrats to Coach Justin and to Jason Kerr- finishing first and second place respectively in the Masters of the Midway competition over the weekend..way to represent CFF, fellas. Regular schedule today..lets get back to work

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