American Fitness Co – CrossFit “FREEDOM 250” (Time) TEAMS OF 2 FOR TIME 2.5 Mile Run (together) 250 Wall Balls (20/14) 250 Burpee to Bar (6in) Accessory (Checkmark) TABATA 4 SETS EACH (4:00 Total) :20 Supermans :10 Rest :20 Hollow Hold :10 Rest -No Additional Rest b/t Sets-Read more

American Fitness Co – CrossFit Metcon (Checkmark) 3 Rounds: 12 Scap Pushups 12 Wall Slides 15/15 Banded External Rotations 1:00 Childs Pose (each side) At a Continuous Zone 2 Effort: 1 mile Ruck (Weight Vest or Sandbag) 15:00 Bike (inside or outside)Read more

American Fitness Co – CrossFit Gymnastics (Skill Development) (Checkmark) 10:00 PRACTICE / SKILL DEVELOPMENT Handstand Walk, Handstand Hold, & Overhead Stability Work Advanced: EMOM 10: ODD: 25′ Handstand Walk EVEN: 1 Attempt Max Freestanding Handstand Hold I ntermediate: EMOM 10: ODD: 3 Kick Ups on Wall EVEN: Box Pike Around the World Beginner: EMOM 10: ODD: 50′ Bear Crawl EVEN: 2 Wallwalks Rockets’ Red Glare (AMRAP – Reps) 4 SETS FOR 3:00 25/ 20/15 Calorie Bike 50 Double Unders Max Toes to Bar in Remaining Time -Rest 2:00 between Sets- (Score is Total Toes to Bar)Read more

American Fitness Co – CrossFit Clean and Jerk (Checkmark) EVERY :30 FOR 10:00 1 Power Clean and Jerk (185/125) BOAT WASH (Time) 10 Clean and Jerks (135/95) 1000/850m Row 10 Clean and Jerks (135/95)Read more

American Fitness Co – CrossFit We Stand for Freedom (Time) FOR TIME 20 Burpee Box Jump Over (24/20) 50 Overhead Squats (75/55) 20 Burpee Box Jump Over (24/20) 50 Front Squats (75/55) 20 Burpee Box Jump Over (24/20) 50 Back Squats (75/55) Optional Accessory (Checkmark) 3 sets 8 Double Dumbbell Farmer’s Hold Lunges (each side) @ RPE 8/10 15 3-Way Calf Raises (Farmer’s Hold) (each way) @ RPE 8.5/10 -rest 1:00-1:30 between sets- Double Dumbbell Farmer Hold Walking Lunge 3 Way Calf Raise with DBs in farmer’s carry holdRead more