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12/03/2018

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CrossFit Huntingdon Valley – CrossFit

Freedom Sauce (4 Rounds for reps)

AMRAP 3:

21 Overhead Squats (95/65)

21 Burpee Over the Rower

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

18 Overhead Squats (115/80)

18 Burpee Over the Rower

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

15 Overhead Squats (135/95)

15 Burpee Over the Rower

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (155/105)

12 Burpee Over the Rower

Max Calorie Row

L2:

65/35, 75/55, 85,/65, 95/65

L1:

Front Squat: Light, Light, Light, Medium

Burpees to a box

*Score is calories each round
Choose a weight that you could complete 25, 20, 15, and 10 reps unbroken, respectively when fresh.

Choose a smooth and steady pace for the OHS and the burpees to set yourself up for a strong row.