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June 9, 2015 by thao

6/9/15

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Workout of the Day 2/22/2013

Freedom WOD Classes

D.R.O.M.s

Skills:
10 Min to Establish:
As many double unders in a
1 min time period as possible

Metcon:
4 rounds
1 min max effort
1:00 – Row Calories
1:00 – Wall Balls 20/14
1:00 – KB swings 35/25
1:00 – Push ups
1 min rest

Elite Competition Class

1. Conditioning
“Strict Nicole”
AMRAP 20 of:
400m Run + Max reps of unbroken Strict Pull ups – every time you come off the bar run another 400m

2. Conditioning
10 Rounds of:
10 Hang Power Cleans, 155/105
10 Cal Assault Bike
Rest 1 minute between rounds.

    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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