CrossFit Now – CrossFit
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