10/14/2017

CrossFit Freedom – CrossFit

Warm-up

Dynamic Warmup

Metcon

Metcon (AMRAP – Reps)

As a partner unit complete as many reps as possible

3 x 8 min AMRAP

24 min running clock

400 m relay run/row

-ladder up by 3 each round

3 Hang Power Cleans (115/75)

3 toes to rings

@ 8 min mark

400 m relay run/row

alternate full rounds with remaining time

10 KB SDHP (70/55)

10 Box Jumps (24/20)

@ 16 min mark

400 m relay run/row

5 Shoulder to overhead (135/95)

5 lateral barhop burpees
upon completion of each 400 relay- alternate full rounds to complete AMRAP as a partner unit


RCP Harvest Breakfast Hash and Smoothies served up after both classes this morning- with a hot cup of Tala Coffee- head back to the cafe and treat yourself

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