CrossFit – Wed, Feb 11
Warm up – Wednesday
Banded 7s
-into-
6:00 AMRAP
100m Easy Run
5 Half Kneeling Single Arm Dumbbell Shoulder Press (each)
5 Hand Release Push Ups
5 Single Arm Dumbbell Bench Press (each)
Shoulder Press (Every 2:00 × 4 sets
3 Shoulder Press @60%)
3 Shoulder Press @60%)
Met con – Wednesday (Time)
**FREEDOM (RX):**
Every 1:00 (14:00)
Odd Minute: 200m Run (or 8x50ft Shuttle Run)
Even Minute: 10 Bench Press (155/95)
(Scored by Completion)
(KG conv: 70/42.5)
**INDEPENDENCE (Intermediate):**
Every 1:00 (14:00)
Odd Minute: 150m Run (or 6x50ft Shuttle Run)
Even Minute: 10 Bench Press (135/85)
(KG conv: 60/37.5)
**LIBERTY (Beginner):**
Every 1:00 (14:00)
Odd Minute: 100m Run (or 5x50ft Shuttle Run)
Even Minute: 10 Dumbbell Bench Press (light)