CrossFit DNR is thankful for the amazing athletes and community that you all have help build over that last few years! Thank you so much and have a wonderful Thanksgiving! 

Freedom WOD Classes

Warm Up:
DROMS

Strength:
5 min EMOM
Strict Press at 75% of 1RM x 5 reps

10 min to Jerk
Warm ups set
75% x 5
80% x 3

Metcon:
7 rounds for time of:
7 KB Power Snatch 53/35 (7 each arm)
7 Box Jumps 30/25
17 Unbroken Double Unders or 34 Singles

Elite Competition Class

1. Snatch
Work up to a heavy 3-Position Power Snatch
Pos. 1: Pockets
Pos. 2: Knees
Pos. 3: Ground

2. Barbell Conditioning
EMOMx7: 3 Squat Snatches

3. Conditioning
EMOMx15
5 rounds of:
Min 1: 20/16 Cal Row
Min 2: 3-6 Strict HSPU + 3-6 Kipping HSPU
Min 3: 2 Heavy Front Squats