Have you seen me? Missing child. Please contact the coaches at CrossFit DNR with any information regarding my where-about. Last seen at the CrossFit DNR Xmas party. Please, I haven’t worked out in months! 

Freedom WOD Classes

Warm Up:
250 Row
Then
2 Rounds
30 Sec Hollow Hold or Hollow Rocks
10 Mountain Climbers
5 Hollow Body Kipping Swings

Movement of the Week:
3 Mins per Leg
Quad Smash

Strength:
5 Min EMOM
Burpees
9 Beginners/Intermediate
14 Intermediate/Advanced

5 Min EMOM
Pull Ups
8 Beginners/Intermediate
12 Intermediate/Advanced

Metcon:
21-18-15-12-9-6
Box Jumps
Sit Ups
3 Burpees EMOM Starting With Burpees

Elite Competition Class

1. Conditioning
3RFT:
30 Power Cleans (135/95#)
30 Wallballs (20/14#)
30 Calorie Row

2. Burner Conditioning
5RFT:
10 1-Arm DB Snatch (70/53#)
10 Box Jump-overs (24/20″)