Freedom

3
Jul

Freedom

Santiam CrossFit – CrossFit

Warm-up

2 Rounds:

100m Run

5 Rope Lowers

10 Air Squats

10 Scap Pull-Ups

10 Box Step Ups

10 Light KB Swings

1 Round:

200m Row

5 Rope Pulls

10 Light DB/KB Thrusters

10 Kip Swings

10 Box Jumps

10 KB Swings

Freedom (Time)

4 Rounds for Time:

400m Run

2 Rope Climbs/10 Burpees

20 Back Squats (95/65)

2 Rope Climbs/10 Burpees

20 Toes to Bar

2 Rope Climbs/10 Burpees

20 Thrusters (95/65)

2 Rope Climbs/10 Burpees

20 Box Jumps

2 Rope Climbs/10 Burpees

20 KB Swings (55/35)

CASH OUT:

Row 1776m

Teams of 3