A HUGE THANK YOU! To all of our Sponsors, Volunteers, and Athletes that came out
and participated in CrossFit DNR’s Rocky Mountain ThrowDown Competition!
Freedom WOD Classes
D.R.O.M.s
Strength:
15 min to establish a 1RM Front Squat
Metcon:
21 Front Squats 135/95
20 Pull Ups
400 meter Run
15 Front Squats
15 Pull Ups
400 meter Run
9 Front Squats
9 Pull Ups
Elite Competition Class
1. Conditioning
AMRAP 15:
5 Power Cleans, 155/105
5 Barbell Burpees
2. Olympic Lifting
A. 5×1 Pausing OHS, climbing, :10 hold at the bottom
B. 4×1 Snatch Balance, climbing
C. 3×1 High Hang Squat Snatch, climbing
3. Gymnastics
In 6 minutes, climb as high up the ladder as possible of unbroken C2B Pull ups
3-6-9-12-15…
Once you have to break up the reps start over at 3 reps and continue climbing again.