May 5, 2021 by DNRadmin

5/5/21

Cinco-De-Klydo-Cinco-De-Bestmode-CrossFit-DNR-Fort-Collins-

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Freedom WOD Classes

Warm Up: 5 mins
400 M Run
10/Side Front and Lateral Kicks
:30 / Side Samson Stretch

Strength: 16 Mins
16:00 to Complete 3xSuperset:
7 Front Squats + 13 Back Squats
65% of Front Squat 1RM
*Perform back squats immediately after finishing front squats.
3:00 Rest / Mobility between sets

Home WOD: 19 Mins
“Cinco De Beast Mode”
In 6:00 Minutes:
Run 800 M
With Remaining Time:
Max Rep Front Squats

Rest 1:00, then:

12 Min AMRAP:
5 Power Cleans OR 10 Alt. Single Arm DB/KB Cleans
10 Alt. Lunges
15 Wallballs or light weight Thurster

Metcon: 19 Mins
“Cinco De Beast Mode”
In 6:00 Minutes:
Run 800 M
With Remaining Time:
Max Rep Front Squats (155/110)

Rest 1:00, then:

12 Min AMRAP:
5 Power Cleans (155/110)
10 Alt. Lunges
15 Wallballs (20/14)

    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. 

      Still Have A Question?

      We Respond Fast! If we don't respond to your message in 15 minutes, WE OWE YOU 15 BURPEES!

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