January 27, 2015 by thao

1/27/2015

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Freedom WOD Classes

D.R.O.M.s

Pull-ups (Hardest Variation Possible)

4 x 5

Metcon:

9 Rounds For Time:

3 Deadlifts (60% 1 RM)

3 Burpees

3 Box Jumps (24/20)

Rest 2 Minutes After Every Three Rounds

Elite Competition Class

1. Conditioning
5min Row, 2:30 rest
4 min Row, 2:00 rest
3 min Row, 1:30 rest
2 min Row, 1 min rest
1 min Row

2. 20-Rep Benchmark
20 Muscle ups for time

3. Conditioning
Teams of 2
AMRAP 20:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans*

*Power Clean weight increases each round.

Round 1 – 135/95
Round 2 – 155/105
Round 3 – 185/135
Round 4 – 205/145
Round 5 – AMRAP at 225/155

    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. 

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