Just in case you missed the awesomeness that was Coach Marie gracefully tripping over an atlas stone.

Also don’t forget to get signed up for the CrossFit Open click the link below. Choose CrossFit DNR as your affiliate and team. Then pre purchase your CrossFit DNR Open shirt at the gym. Deadline for the shirts is January 31st.

https://games.crossfit.com/

Freedom WOD Classes

Warm Up:
400 M Run or
500 M Row or
.8 miles Assault Bike

Movement of the Week:
2 mins per leg Couch Stretch

Strength:
5 Min EMOM
Burpees
8 Beginners/Intermediate
13 Intermediate/Advanced

5 Min EMOM
Pull Ups
7 Beginners/Intermediate
11 Intermediate/Advanced

Metcon:
3 Rounds Burpee Helen
400 M Run
21 KB Swings 53/35
12 Burpees

Elite Competition Class

1. Run Conditioning
Run 15 minutes nonstop for distance

2. Conditioning
“Marston”
AMRAP 20:
1 Deadlift (405/285#)
10 T2B
15 Barbell Burpees

3. Gymnastics Conditioning
For time:
50 Strict HSPU