Freedom Sauce

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Oly

High hang + Hang Snatch (1 Complex E90s for 9 min)

Complete High Hang Squat Snatch + Hang Squat Snatch without dropping.

Start at 60% of 1RM Snatch and build across.

Metcon

Freedom Sauce (4 Rounds for reps)

Part #1 – 0:00 – 3:00

21 Overhead Squats (65/35)

21 Lateral Burpees over Rower

Max Calorie Row

… Rest 3:00 – 6:00…

Part #2 – 6:00 – 9:00

18 Overhead Squats (75/45)

18 Lateral Burpees over Rower

Max Calorie Row

… Rest 9:00 – 12:00…

Part #3 – 12:00 – 15:00

15 Overhead Squats (85/55)

15 Lateral Burpees over Rower

Max Calorie Row

… Rest 15:00 – 18:00…

Part #4 – 18:00 – 21:00

12 Overhead Squats (95/65)

12 Lateral Burpees over Rower

Max Calorie Row

Rx+

Males: 95-115-135-155

Females: 65-80-95-105

Run Heat 2 at 3:00

Score each round of max cals