Freedom Sauce

Charter Oak CrossFit – CrossFit

CrossFit Metcon

1: Metcon (4 Rounds for calories)

“Freedom Sauce”

AMRAP 3

21 Overhead Squats (95/65)

21 Burpees Over the Erg

Max Cal Row

Rest 3:00

AMRAP 3

18 Overhead Squats (115/80)

18 Burpees Over the Erg

Max Cal Row

Rest 3:00

AMRAP 3

15 Overhead Squats (135/95)

15 Burpees Over the Erg

Max Cal Row

Rest 3:00

AMRAP 3

12 Overhead Squats (155/105)

12 Burpees Over the Erg

Max Cal Row
All burpees are lateral

***score is total calories

Conditioning

2: Metcon (4 Rounds for calories)

FITNESS

“Freedom Sauce”

AMRAP 3

21 Overhead Squats (55/35)

21 Burpees Over the Erg

Max Cal Row

Rest 3:00

AMRAP 3

18 Overhead Squats (65/45)

18 Burpees Over the Erg

Max Cal Row

Rest 3:00

AMRAP 3

15 Overhead Squats (75/55)

15 Burpees Over the Erg

Max Cal Row

Rest 3:00

AMRAP 3

12 Overhead Squats (95/65)

12 Burpees Over the Erg

Max Cal Row
Can Back Squat vs OHS

**score is calories




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