May 12, 2015 by thao

5/12/2015

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Freedom WOD Classes

D.R.O.M.s

Squat Clean

3-3-1-1-1

Metcon:

5 Rounds for Time:
10 Squat Snatch (95/65)
100 M Run
10 Hang Power Cleans (95/65)
60 Second Plank Hold

Elite Competition Class

1. Clean
A. 2×2 Squat Clean at 85%
B. 2×1 Halting Dead Clean at 85%, pause for 2 seconds above the knee

2. “Helen”
3 RFT:
400m Run
21 KBS, 1.5-pood/1-pood
12 Pull ups

3. Strength
3×3 Front Squat

    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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