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Freedom Sauce

26
Nov

Freedom Sauce

Barnes Corner CrossFit – CrossFit

View Public Whiteboard

Shoulder Press (5-5-5+ @ 80%)

After each set: DIPS @ Max Reps

Freedom Sauce (4 Rounds for calories)

4 Rounds of AMCAP 3:

21 Overhead Squats (95/65)(45/35)

21 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

18 Overhead Squats (115/80)(65/45)

18 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

15 Overhead Squats (135/95)(85/55)

15 Burpee Over the Erg

Max Calorie Row

Rest 3 Minutes

12 Overhead Squats (155/105)(95/65)

12 Burpee Over the Erg

Max Calorie Row
Each Round Score Calories Only.

*If you are unable to OHS, Perform Front Squats.

*Fitness Rx: Reduce Burpees to 15/12/9/6

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