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April 19, 2017 by thao

4/20/17

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Congratulations to Maggie for taking 1st Place in her division at last weeks competition!
Freedom WOD Classes

Warm Up:
2 rounds
10 Hang Power Cleans
10 Ring Rows

Olympic Strength:
3 Supersets
3×8 Hang Clean High Pulls
2×5 Hang Clean

Metcon:
15 Min EMOM:
Min 1: 10 Ring Rows
Min 2: 8 Hang Power Cleans 115/75
Min 3: 4 Man Makers

Elite Competition Class

1. Barbell Conditioning
EMOMx7:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155)

2. Conditioning
For time:
30 Burpees over Barbell
30 Calorie Row
15 Power Snatch (135/95)
60 Calorie Row
15 Power Snatch (135/95)
30 Calorie Row
30 Burpees over Barbell

3.  Stamina Conditioning
EMOMx10:
Odd: 5 Bar MU
Even: 10 HSPU

    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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