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WOD

“Freedom Sauce” (4 Rounds for reps)

“Freedom Sauce”

AMRAP 3:

21 Overhead Squats

21 Lateral Burpees Over Barbell

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

18 Overhead Squats

18 Lateral Burpees Over Barbell

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

15 Overhead Squats

15 Lateral Burpees Over Barbell

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats

12 Lateral Burpees Over Barbell

Max Calorie Row

Subs-Max Cal Bike

RX+-M-95/115/135/155 F-65/85/95/105

RX-M-75/95/115/135 F- 55/65/85/95

50-59-M-65/75/95/115 F-45/55/65/85

60+-M- 55/65/75/95 F-35/45/55/65

Basics-15-12-9-6 BB/PVC, just burpees
DESCRIPTION

This high intensity interval workout alternates between 3 minutes on and 3 minutes off

After completing the first two stations, you’ll do max calories with time remaining

Enter JUST total calories for each round

Your score is the four rounds added together

The first two stations should take around 2 minutes or less to complete, giving you at least 1 minute on the rower/bike

OVERHEAD SQUATS

The barbell will be taken from the floor for this movement

That means it’s a weight you should be able to snatch

Choose weights for each round that allow you to complete the listed reps in 1-2 sets

LATERAL BURPEES OVER BARBELL

You do not have to stand to full extension when jumping over the barbell, both feet must leave the ground at the same time to RX this movemen