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August 25, 2015 by thao

8/25/15

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Freedom WOD Classes

D.R.O.M.s

Strength:
Strict Press using 90% of your 1RM + 10lbs to calculate load
75% X 5
85% X 3
95% X 1+

Metcon:
5 Rounds
6 Hang Power Snatch 115/75
12 Bar Facing Burpees

Elite Competition Class

1. Barbell Conditioning
50 Snatches for time, 135/95

2. Strength
Work up to a heavy set of: 3 Front Squats + 1 Jerk

3. Rowing
EMOMx24:
Odd: 200m
Even: Rest
The goal is to have every round be within 1 second of each other.

    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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