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December 23, 2014 by thao

12/23/2014

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Freedom WOD Classes

D.R.O.M.s

Metcon:

“12 Days of Christmas”

1 Bear Complex (95/65)

2 Snatches

3 Strict Press

4 Burpees

5 Front Squats

6 Pull-ups

7 Hang Cleans

8 Hand Release Push-ups

9 Back Squats

10 Lat. Bar Jumps

11. V-ups

12 O.H. Squats

 

Elite Competition Class

1. Partner WOD *1 Partner works at a time*
3 rounds:
50 Wall Balls (20/14)
50 Sumo Dead Lift High Pull (75/55)
50 Box Jumps Overs (24/20)
50 Burpees
50 Calorie Row
Rest 1:00 Between Rounds

2. Skills
3×10 unbroken Wall Balls, 30/20 – rest as needed between sets
4×25 unbroken Wall Balls, 20/14 – rest as needed between sets

    EXPERIENCE CROSSFIT DNR

    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. 

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