February 16, 2015 by thao

2/16/2015

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Freedom WOD Classes

D.R.O.M.s

Back Squat

8 x 4

Metcon:

3 Rounds for Time:

12 Hang Clean and Jerks (115/75)

9 Thrusters (115/75)

6 Snatches (115/75)

Elite Competition Class

1. Conditioning
5 Min AMRAP:
1 Clean and Jerk, 155/105
1 Round of “Cindy”
2 Clean and Jerks, 155/105
1 Round of “Cindy”
3 Clean and Jerks, 155/105
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”

2. Oly/Strength
A. 10 Min EMOM: 2 Squat Snatches
B. Work up to a heavy Snatch Grip Push Press
C. work up to a heavy set of 3 Overhead Squats

    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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