The Last Person Finishing Is Just As Important As The First One...Comradery. It's What We At CF Freehold Express Daily. When YOU Finish, Remember There Are Others Still Working. Find A Friend, Cheer Them On And Support To The Finish

Pre-Game

Front Squats- 6x3

221 Tempo (2 Seconds down, 2 second hold, 1 second up pure explosion) 

WOD- 5 Rounds (7 Reps = 1 Round) 

Bear Complex

Power Clean 

Front Squat

Push Press

Back Squat

Behind Neck Push Press 

All of the movements must be performed separately. They cannot be combined into a squat clean thruster back squat thruster. 7 reps is one round. The bar can never rest on the floor or the round is void. No Rx weights. Start where you are comfortable and try to add weight each successive round.