09/08/2015

Fitoberfest Labor Day Special: Now until
midnight take 20% off your Team or Masters
registration. Go to crossfitfreedom.com to
sign up.

STRENGTH:
Front Squat 
4 x 3 @ 80-82%

- Reps 1 & 2 of every set @ 23X1 tempo.
- Full recovery between sets.
- Goal is to go at least as heavy as last
  weeks Front Squats.

WOD:
Metcon (Time)
5 Rounds For Time

- 5 Unbroken Thrusters (135/95)
  No more than 65%
- 7 Unbroken Hang Power Cleans
- 30 Double Unders

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