Still working on a few final touches but here is your 2022 CrossFit DNR Open Shirt/Tanks/Crop Top! Pre-Orders sheet will be at the front desk soon.

Freedom WOD Classes

Warm Up: 10 Mins
5 Min EMOM
6-9 Strict Pull Ups
Then
10 Push Ups
15 Banded Pull Ups
10 Push Up
15 Banded “Y”

Strength: 15 Mins 
Bench Press
3 Rep Max (10 min)
3 Reps @ 95% 3RM (5 min)
3 Reps @ 90% 3RM

Metcon: 12 Mins
“CrossFit Open 19.4”
For total time with a 12 min Cap
3 rounds of:
10 Snatches 95/65 scaled 65/45
12 Bar Facing Burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 Bar Muscle Ups / scaled 5 Pull Ups 5 Dips
12 Bar Facing Burpees

Teen 95/65 scaled 65/45