January 18, 2021 by DNRadmin

1/18/21

mike tyson thor legs crossfit dnr fort collins colorado

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Freedom WOD Classes

Warm Up: 6 Mins
6:00 Circuit:
15 Glute Bridges
10 / Side X-Band Walks
10 / Side Fire Hydrants
10 MB Cleans

Mobility: 4 Mins
2:00 / Side Glute Roll

Strength/Technique: 18 mins
18:00 to Complete all of the following:
2 Rounds: 3 Hang Squat Cleans + 1 Squat Clean
*Use these sets to build in weight and warm up

3 Rounds: 3 Squat Cleans 70-77% *not touch and go*

Back Squats: 2×8 @ 65-72%

Home WOD: 16 Mins
16 Min AMRAP:
15 C2B Pull Ups OR 15 / Side Renegade Rows
30 MB Cleans (20/14) OR 15 / Side DB Squat Clean
60 DU / 120 Singles

Metcon: 16 Mins
16 Min AMRAP:
15 C2B Pull Ups OR 8 Ring Muscle Ups
30 MB Cleans (20/14)
60 DU / 120 Singles

    ONE WEEK FREE TRIAL

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    CONTACT

    2716 S. College Ave Suite B Fort Collins, CO, 80525

    (970) 213-3974

    https://www.facebook.com/CrossFitDNR/

    Terms and Conditions for trial week

    You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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