October 1, 2014 by thao

10/01/2014

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Freedom WOD Class
 
D.R.O.M.s
 
Muscle-ups
6-6-5
 
Metcon:
8 Min AMRAP:
6 Snatch (95/65)
8 Burpees
10 Sit-ups
 
Elite Competition Class
Jerks
A. 1 Heavy Push Jerk from Back Rack
B. 1 Heavy Split Jerk from Back Rack
C. 1 Heavy Push Jerk from Front Rack
D. 1 Heavy Split Jerk from Front RackSquat
3×3 Back Squat

15 Min EMOM
5 rounds of:
Min 1 – 7 Push Jerks at 60% of best lift from any of the Jerks in #1
Min 2 – :45 second hollow hold
Min 3 – 5 unbroken MU – complete as many strict as possible, then finish off the set of 5 by kipping.

    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. 

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