WARM UP
2 ROUNDS
100m Easy Run
20m High Knees
20m Butt Kicks
10 Alternating Samson Lunges
10 Cossack Squats
10 Air Squats
Then Into…
2 ROUNDS
100m Build Run
4 Box Step-Ups
4 Box Jumps + Step Down
8 Light Wall Ball Thrusters
Kelly
FREEDOM (RX)
“KELLY”
5 ROUNDS FOR TIME
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
(Scored by Time)
KG: 9/6
INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
400m Run
20 Box Jumps (24/20)
20 Wall Balls (20/14)
(Scored by Time)
KG: 9/6
LIBERTY (Beginner)
5 ROUNDS FOR TIME
200m Run
20 Box Step Ups (20/16)
20 Wall Ball Thrusters (light)
(Scored by Time)
OPTIONAL COOL DOWN
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
2:00 Bottom of the Squat Stretch
1:00 Calf Stretch on the Wall (each)
1:00 Quad Smash (each)
(No Measure)
Athletes Notes
OPTIONAL ACCESSORY
FOR COMPLETION
Accumulate 3:00 of Deadhang Hold From the Pull-Up Bar or Rings
(No Measure)
EXTRA WORK | PART 1
FOR TIME
500/400m Row
50 Chest to Bar Pull-Ups
500/400m Row
(Score is Time)
Scoring:
EXTRA WORK | PART 2
FOR QUALITY
5k Row Easy or 10min Easy Row
(No Measure)