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June 4, 2017 by thao

6/5/17

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June’s Liberty Fundamentals Class starts today. If you see a new face in the gym Smile BIG, make them feel welcome and introduce your self to them!

Warm Up:
200 M Run
10-8-6
Pull Ups/Ring Rows
Push Ups

Mobility:
Bicep Barbell Crush 60 sec per arm
Chest Barbell Crush 60 sec per arm

Strength: 12 Mins
3×8 Super sets climbing
DB Alternating Bench Press (8 per arm) https://www.youtube.com/watch?v=unuUEfH4Az4
Straight Bar Curl

Metcon:
EMOM for 8 minutes:
3 Squat Snatch
Rest 2 Mins
In 15 Mins Complete
Run 800 M, w/ the remaining time
AMRAP
5 Burpees
7 Wall Balls 20/14
9 Box Jump 24/20

Elite Competition Class

Warm up:
W/unloaded bar
Barbell drills

1) Snatch 20 Mins
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM

2) Front Squats: 20 Mins
6×6

3) Conditioning:
3 Rounds for time of:
50 Double-unders
10 Overhead Squats 185/130

    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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