Freedom Sauce

26.2 CrossFit – CrossFit

**“You can easily judge the character of a person by how they treat those who can do nothing for them.” – Johann Wolfgang von Goethe**

Warm-up

Row Warm up (No Measure)

Easy Row

Glute Bridges

Down Dog

Moderate Row

Glute Bridge Walkouts

Shoulder Taps

Faster Row

Single Leg Glute Bridges (15 Seconds Each)

Push-up to Down Dog

Rojas Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Metcon

Freedom Sauce (4 Rounds for calories)

AMRAP 3:

21 Overhead Squats (95/65)

21 Lateral Burpees Over Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

18 Overhead Squats (115/85)

18 Lateral Burpees Over Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

15 Overhead Squats (135/95)

15 Lateral Burpees Over Erg

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (155/105)

12 Lateral Burpees Over Erg

Max Calorie Row
* If there’s two things we shoot for today, they are:

* Big sets of overhead squats (1-2 sets)

* Strong pulls on the machine

* We’re coming off rest, so big sets of squats are doable

* It’s also the only place we’d stop moving, so it’s worth the extra effort

* Following the row, we head to a rest station

* This is a nice incentive to push hard to accumulate calories

* Find a urgent, but steady pace for the burpees in the middle that allows for a strong effort on the machine

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