May 6, 2015 by thao

5/6/2015

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Freedom WOD Classes

D.R.O.M.s

Mobility

Cleans
5 x 3

Metcon:

20 Min AMRAP:
1 Bear Complex (95/65)
1 Muscle Up or 3 Ring Rows

Elite Competition Class

1. Regional Event 3
For time:
1-mile run
50 overhead squats (135 / 95 lb.)
100 GHD sit-ups
150 double-unders
50 sumo deadlift high pulls (135 / 95 lb.)
100 box jump overs (24 / 18 in.)
Time cap: 26 minutes

2. Regional Event 4
For time:
125 ft. Run + 250 ft. Handstand walk
Time cap: 3 minutes

Event 5 begins 1 minute and 40 seconds after this event ends.

3. Regional Event 5
1-rep-max snatch
Each athlete will have two 20-second windows to attempt the lift with 80 seconds rest between windows.

    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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