The 2017 CrossFit DNR Open shirts are available for per-sale at $20.00 starting today. Designed by Ashley Malmlov, the front logo design is Atlas outlined in nothing other than orange. The back logo design has the classic Open design with DNR logo integrated into, You will also notice the men’s shirts with Knappsson and the ladies with Knappsdottir. You have the option of T-shirts in mens sizes or muscle tanks in lady sizes.

Freedom WOD Classes

Warm Up:
3 Rounds
7 KB Swings7 KB Squats 7 KB DL

Movement of the Week:
2 mins per leg Couch Stretch

Strength:
Snatch 10 mins
2×5 at 50% With a 3 sec pause at the top of the “Lift off” or right above the knees

Back Squat 12 mins
2×5 at 50% With a 7 sec pause in the bottom potions of each rep

Metcon:
15.1
9 Min AMRAP
15 T-2-B
10 Deadlift 115/75
5 Snatches 115/75

Elite Competition Class

1. Snatch
60%/2
65%/2
70%/2

2. Snatch Pull
(80%/3)3

3. Back Squat
(65%/3)3

4. Gymnastics Conditioning
For time:
50 Strict C2B Pull-ups

5. Conditioning
AMRAP 15:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Ring Muscle-ups