Tell all your Friends! See our FaceBook Event for more details. For New Members Only. CrossFit DNR is offering Free Liberty Fundamentals for January to help kick off your New Year the right way! This three week long class starts Wednesday January 3rd with two time options 7:45am and 7:20pm. Class is every M,W,F with both time options each day. We also offer 1 hour free daycare while you are participating in class!
You must sign up before 1/3/18

Freedom WOD Classes

Warm Up:
3 Rounds
5 Hollow Body Swings
5 Hang Squat Snatch With PVC Pipe or Unloaded Bar Bell
5 Single Leg Broad Jump squat

Mobility: 6-8 min
2 Mins Per Arm
Shoulder Smash
Then
2 min T-spine Mobility

Strength: 10 min
10 Min EMOM
Odd: 10-12 Burpees
Even: 8-10 T-2-B

Metcon:
10 Rounds
25o M Row
10 Burpees
10 OVH Squats 45/35

Elite Competition Class

1. Snatch 
1 Second Pause at Knee 
2×2 – 70%
2×2 – 74%
2×2 – 78%

then

On the Minute x 7:
1 Snatch
Not to exceed 90%

2. Back Squat
On the Minute x 6:
5 Back Squats – 75%

3. Ring Muscle-Ups
AMRAP 1:00
Ring Muscle-Ups
*Benchmark Test. Does not need to be unbroken.

4. Conditioning
For Time:
21 Bar Muscle-Ups
42 Thrusters (95/65)
84/63 Calorie Row

5. Bike Conditioning
5 x 1 Mile Assault Bike
Rest 2:00 between efforts