July 20, 2017 by thao

7/20/17

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Don’t miss out on the Severson going away party this Sunday 4:30pm at Maxline!

Warm Up: 8 Min
15 Air Squats w/3 sec pause at the bottom
400 M Run

Mobility: 10 Min
Quad Smash

Strength: 10 Min
15 Min to establish a 1RM
ME: Pull Ups

Metcon: 15 Min
150 Wall Balls
EMOM
4 Box Jumps 24/20

Elite Competition Class

1) Deadlift 15 mins
10 min EMOM x 3 reps @ 70%

2) Gymnastics 6 mins
4 Min EMOM
HSPU
*Pick a number that is doable but will be difficult to finish the final rounds.

3) Conditioning
Partner Up
20 Min AMRAP
4 Hang Muscle Clean 135/95
8 Wall Balls 20/14
12 T-2-B

    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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