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July 14, 2016 by thao

7/14/16

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Freedom WOD Classes

Warm Up:
D.R.O.M.S

Strength:
Loading Week One 15-20 min
Clean 75-80% + 15lbs of 1RM
5 x 5

Metcon:
100 M Run
20 Hang Cleans 95/55
100 M Run
15 Hang Cleans 95/55
100 M Run
10 Hang Cleans 95/55
100 M Run
5 Hang Cleans 95/55

Elite Competition Class

1. Clean and Jerk
EMOM x 10: 1 Squat Clean and Split Jerk

2.  Gymnastics Conditioning
8 RFT:
4 unbroken Ring Muscle ups

3.  Conditioning
30 Calorie Row
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 OH Step Back Lunges (95/65)
30 Sumo-Deadlift High Pulls (95/65)
30 Box Jump Overs (24/20)
30 Calorie Row

    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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