CrossFit – Fri, Sep 11
warm up – Friday
3:00 Easy Machine
Then:
2 Rounds
10 PVC Pass-Throughs
10 PVC Around the World (Left/right)
10 Dynamic Squat Stretches
10 Ring Rows
Metcon – Friday (54 Rounds for reps)
FREEDOM (RX)
“9/11 343 TRIBUTE”
9 ROUNDS FOR TIME
11 Lateral Burpee Over Bar
3 Power Snatch (155/105)
4 Overhead Squats (155/105)
3 Bar Muscle Ups
KG: 70/47.5
Time cap:25mins
INDEPENDENCE (Intermediate)
9 ROUNDS FOR TIME
11 Lateral Burpee Over Bar
3 Power Snatch (135/95)
4 Overhead Squats (135/95)
3 Bar Muscle Ups (or 6 Kipping Chest to Bar)
(Scored by Time)
KG: 60/42.5
LIBERTY (Beginner)
9 ROUNDS FOR TIME
11 Up Downs
3 Dumbbell Power Cleans (Mod)
4 Dumbbell Front Squats (Mod)
3 Jumping Pull-Ups
(Scored by Time)