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February 29, 2016 by thao

2/29/15

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Great Job to everyone who took part in the CrossFit Opens 16.1 WOD! Don’t forget to go to games.crossfit.com and enter your score before 5:00pm.

A big thank you to Kill Cliff for providing use with essentials needed to recover after such an intense workout, it was much appreciated by all.

Recover Today. Crush It Tomorrow. Premium Recovery Drink. By Kill Cliff

Freedom WOD Classes

Warm Up:
D.R.O.M.S

Mobility:
Hips/Shoulders

Strength
EMOM for 10min, climbing in weight if appropriate
Power Snatch + Squat Snatch

Metcon:
3 Rounds
30 Double-Unders
20 Deadlifts 135/95 lbs
10 Front Squats 135/95 lbs
Elite Competition Class

1. Snatch
3×1 at 80%
5×1 at 85%
3×1 at 80%

2. Gymnastics Pulling
1-2-3-4-5-6-7-8-9-10 unbroken C2B Pull ups, rest as little as needed between sets

3. Conditioning
3 RFT:
15 Dead Lift 225/155
30 Wall Balls, 20/14
60 Double unders

    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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