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March 30, 2015 by thao

3/29/2015

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Freedom WOD Classes

D.R.O.M.s

Movement of the Month:

Snatch Balance Practice or Lightweight Sotts Press

Back Squats

5 x 5

Metcon:

10 Rounds for time:

10 Burpees

30 Double Unders

*100 M Sprint Every 4 Minutes beginning at 4:00*

Elite WOD Class

Open 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters, 95/65

Or

1. Conditioning
1 RFT:
30 Pull ups
50 Sit ups
70 Double unders

immediately into

2 RFT:
20 Pull ups
40 Sit ups
60 Double unders

immediately into

3 RFT:
10 Pull ups
20 Sit ups
40 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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