April 20, 2015 by thao

4/20/2015

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Freedom WOD Classes

D.R.O.M.s

Back Squat

3 x 8

Metcon:

12 Min AMRAP:

15 Ring Push Ups

100 Foot Walking Lunges

20 Foot Handstand Walks or 45 Second Handstand hold against wall

Extra Credit Rowing!!

3 x 300 M Row with 1 Minute rest between Sprints

Elite Competition Class

Rest day or

1. Strength
A. 3×3 OHS
B. 3×3 Front Squats
C. 3×3 Back Squats

2. Conditioning
3 RFT:
7 Squat Cleans, 185/135
14 C2B

3. Conditioning
3RFT:
3 Rope Climbs
30 Box Jumps Overs, 24/20

    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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