Join in on the fun and experience CrossFit DNR’s community at its core! We will kick things off on Saturday night at 4:00pm, So whether you are competing or judging make sure to show up with you game face on. Not competing, no problem. We still want you there to cheer on your teammates, so stock up the cooler with your favorite snacks and beverages and be ready to get LOUD!

Freedom WOD Classes

Warm Up:

Mobility:
Ankles/Hips/Shoulders

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

Metcon:
12 min AMRAP
10 Thrusters 95/65
5 Bar Facing Burpees
10 Hang Power Snatches 95/65
5 Bar Facing Burpees

Elite Competition Class

1. Conditioning
A. AMRAP 4:
30 Lateral BB Burpees
AMRAP Snatches, 75/55

Rest 4:00

B. AMRAP 4:
20 Lateral BB Burpees
AMRAP Snatches, 135/95

Rest 4:00

C. AMRAP 4:
10 Lateral BB Burpees
AMRAP Snatches, 165/115

2. Snatch
10×1 at 80% of 1RM

3. Strength
3-rep heavy Back Squat