2020 Best CrossFit Gym In Northern Colorado! Let’s Repeat This! 

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nocostyle.com/2021-best-of-survey

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
200 m Row or 600 m Bike
8 Snatch Pulls
6 Hang Power Snatch
4 Over Head Squats

Strength: 20
3 Position Snatch (Squat Snatch + Low Hang Sq Snatch + Mid Hang Sq Snatch = 1 rep)
3×3 at 65, 70 & 72%
60 sec rest between sets 
https://www.catalystathletics.com/exercise/65/3-Position-Snatch/

10 Mins
Tempo Backt Squat 3-0-1-0
3×5 at 70%
60 sec rest between sets

• 3-0-1-0
• The first number (3) is the eccentric, or lowering, component of the lift.
• The second number (0) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 15 Min Cap
Fight Gone Bad Style
3 Rounds
1 Min Max Effort Cal Row or Bike
1 Min Max Effort Hang Power Snatch 75/55
1 Min Max Effort Alternating Back Rack Lunges 75/55
1 Min Max Effort Double Unders or Attempts
1 min Rest