October 12, 2015 by thao

10/12/15

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Freedom WOD Classes

Warm Up:
Invisible “Fran”

Strength:
6 min EMOM
Hang Sq Snatch at 70% of 1RM x 5 reps

Back Squats
4 Sets x 8 @ 70%

Metcon:
21-15-9 reps
Power Cleans 75/55
Thrusters 75/55

Rest 3 minutes

1 mile Run

Elite Competition Class

1. Conditioning
“Glen”
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

2. Squat
3×10 Back Squats

    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?

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