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)