2017 Fall Training Cycle- Week 5- Saturday

CrossFit Freedom – CrossFit

Warm-up

Dynamic Warmup

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 24

In teams of 2-

alternate movements to complete as many rounds and reps as possible in 24 min

4 burpee box jump overs

8 alternating DB Hang Clean and Push Press

12 KB Sumo High Pull
Every 8 minutes, complete 800m row- partition any way

(24:00, 16:00, 8:00)


Head on back after both classes this morning- RCP serving up Apple, kale, Pomegranate Smoothies and made to order Omelettes from 9-10:15!

POST REPLY