2017 Fall Training Cycle- Week 6- Saturday

CrossFit Freedom – CrossFit

Warm-up

Dynamic Warmup

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2-

AMRAP 24

-12/10 cal row/ airdyne

-10 Shoulder to overhead (115/75)

-3 single DB manmaker

-8 Hang Power clean (135/85)

-6 DB Hang clusters
alternate movements to complete as many rounds as possible in 24 minutes

Manmaker = burpee, snatch, overhead lunge R, overhead lunge L


Head back after class…RCP serving up Custom made omelettes and smoothies!

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