CROSSFIT

FREEDOM

AMRAP x 16 MINUTES
1:00 Cardio Choice
8/8 KB/DB Snatch (Athlete Choice, Moderate)
100m OH Walk*
20 Alt. KB/DB Horn Taps

*Switch Arms at 50m.

(No Measure)

STRENGTH

3 SETS
10/10 KB Goblet Split Squats*
-Immediately Into-
12 Tempo KB RDL @ 30X1

*On 10th rep of each leg, hold bottom of Split Squat for :15 then stand.

-Rest As Needed b/t Sets-

(No Measure)

SPARK

PLATE OF TOES

FOR TIME
1000/800m Row
60 Plate G2OH
50 Toes to Bar
40 Alt. Plate Step-Ups* (24/20)
500/400m Row
30 Plate G2OH
25 Toes to Bar
20 Alt. Platel Step-Ups
1000/800m Row

(Score is Time)

*Can Hold Platel Any Way Above Waist.

STRENGTH

2 SETS
:30 Single Arm DB Overhead Hold (Right)
-Rest :15-
30 Alt. V-Ups
-Rest :15-
:30 Single ArmDB Overhead Hold (Left)

-Rest as needed b/t Sets-

(No Measure)