This WOD has been submitted through the program we run in the CrossFit WOD and Programming group on Facebook. This WOD is open for constructive feedback. Please use the comments at the bottom of this page or use the Facebook link here (approved membership required to view) to provide your feedback as a coach.


First Name: Brandon
Last Name: Garner
Make name public: Yes
Make email public: Yes
Goal(s): METCON
Equipment: Kettlebell, Pull-up bar
Workout name: Fast Freddy
Discuss on Facebook: Yes
Number of task(s): 3
Skill level(s): Beginner to intermediate
Workout description: 1 Strict Pull Up

1 Snatch (Right Side) into a lunge

1 Snatch (Left Side) into a lunge

the snatch/lunge should be at 5 reps per side – either alternate or do one side at a time

5 Push Up’s

15 minutes Total

Scaling: 12-24kg


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