American Fitness Co – CrossFit Warm Up (No Measure) Movement Prep/Activation: 10:00 Flow 0:00–2:00 Easy Jog 2:00–5:00 2 Rounds 10 Leg Swings (each) 10 Air Squats 20 second Knee Plank 5:00–10:00 2 Rounds 100m Run 10 second Dead Hang 10 Walking Lunges 3 Inchworms Workout Prep: 1 Round 100m Run (at workout pace) 50ft Carry Workout The Three Day Match (4 Rounds for time ↓ shorter is better) FREEDOM (RX): EVERY 5:00 (4 SETS) 400m Run 100m Object Carry (100/70lbs total)* (Score is For Time Each Set) (KG conv: 45/32.5) * Object can be single or double with total weight of 100/70 INDEPENDENCE (Intermediate): EVERY 5:00 (4 SETS) 400m Run 100m Object Carry (70/50lbs total) (Score is For Time Each Set) (KG conv: 32.5/22.5) * Object can be single or double with total weight of 70/50 LIBERTY (Beginner): EVERY 5:00 (4 SETS) 200m Run 100m Object Carry (moderate) (Score is...Read more

American Fitness Co – CrossFit Metcon (Checkmark) With a Partner: 10 Rounds Each: 2 Devil’s Press (50/35) 4 Strict Pullups 6 Dumbbell Deadlifts (50/35) 8 Calorie Bike (start at 1 damper and increase by 1 each round) Optional Accessory (Checkmark) Mini Pump – Shoulders and Arms 3 sets 3 Barbell Strict Press 10 Reverse Dumbbell Fly 20 Plate Front Raise -rest 2:00 between sets- Barbell Strict Press Dumbbell Reverse Flies Plate Front RaiseRead more

American Fitness Co – CrossFit Metcon (Time) FOR TIME 400m Run 100 Wall Balls (20/14) -Rest until 12:00, then move on to Part 2- Back Squat Part 2 Starting at the 12:00 mark: ON A 15:00 CLOCK Heavy Back SquatRead more

American Fitness Co – CrossFit Bench Press EVERY 2:00 (5 SETS) 5 Bench Press *Start Mod and Build Every Set (Score is Heaviest Set) Metcon (4 Rounds for time ↓ shorter is better) EVERY 5:00 (4 SETS) 400m Run 100m Object Carry * Object can be single or double with total weight of 100/70Read more

American Fitness Co – CrossFit Snatch EVERY 1:30 (8 SETS) 2 Squat Snatch (singles) * *Start Mod and Build to Mod-Heavy (Score is Heaviest Set) Metcon (Time) FOR TIME 21-15-9 Front Squat(95/65) Toes to Bar (Score is Time, 6:00 Time Cap) -Rest until 8:00, then complete Part 2- Part 2 (Time) FOR TIME 21-15-9 Lateral Burpee Over Bar Toes to BarRead more