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February 15, 2016 by thao

2/15/16

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Job well done to the 6 athletes that participated in the Sassy Savvy Comp this weekend. Marie even came home with a 2nd place finish..

Freedom WOD Classes

Warm Up:

Strength:
EMOM for 5 mins
5 Burpees beginner/intermediate
15 Burpees intermediate/advanced

Metcon:
The Break Up
Death by 20 m Sprints 18 min cap

Rest 1 Min

The Make Up
10 min AMRAP
Over Head Lunges w/plate 45/35

Rest 1 Min

The I Hate You
30 Unbroken Double Unders or 90 Unbroken Single

Elite Competition Class

1. Conditioning
“Open 13.4”
AMRAP 7
3.6.9.12…
CJ, 135/95
TTB

2. Snatch
work up to a heavy 3-Position Squat Snatch
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

3. Squat
3×5 Front Squat

    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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