January 27, 2021 by DNRadmin


Murph CrossFit DNR Fort Collins Colorado


Freedom WOD Classes

Warm Up: 6 Mins
2 Rounds
20 Banded Tricep Extensions
10 Hand Release Push Ups
10 Alt. Step Ups
10 Good Mornings
5 Power Snatch

Strength/Technique: 18 mins
18:00 to Complete all of the following:

4×2 Squat Snatch 75-80%
*not touch and go*

Deadlifts: 2×6 @ 75-80%

Home WOD: 14 Mins
14 Min AMRAP:
10 Hand Release Push Ups
14 Alt. Russian KB or DB Swings
10 Box Jumps or Tuck Jumps
:30 rest after each round

Metcon: 14 Mins
14 Min AMRAP in Teams of 3:
10 Bench Press (135/95 or ~50% 1RM)
14 Alt. Single Arm Russian KBS (53/35)
10 Box Jumps (24/20)
*Each athlete will start at a different station. After ALL 3 athletes must finish their reps at that movement then everyone can rotate to the next movement.


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

    (970) 213-3974


    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. 

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