December 22, 2016 by thao

12/23/16

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Freedom WOD Classes

Warm Up:
Plat Warm Up

Movement of the Week:
Tricep Smash
https://www.youtube.com/watch?v=lEbdcYUSTBQ

Strength:
Max Out Week 3
Rest Day!

Metcon:
In Teams Of Two
“Partners Gone Bad ish”
15:00 AMRAP of 40 Reps At Each Station
Power Snatch 75/55
Russian KB Swings 53/35
Box Jumps 24/20
Push Press 75/55
200 M Run Together

Split the reps equally. Only one person can work at a time.  No Ghost Riding!

Elite Competition Class

1. Snatch
60%/2
65%/2
70%/2
(75%/2)2

2. Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2

3. Front Squat
(65%/2)3

4. Conditioning
5RFT:
20 Calorie Row
10 Thrusters (115/85#)

    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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