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September 14, 2015 by thao

9/14/15

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Just remember...You Are Awesome!

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.

    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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