Did you know CrossFit DNR has a running club that meets every Tuesday evening during the Summer? Check out their runs and join in on the fun on the Strava app! Just search for DNR Hooligans

Warm Up: 10 mins
3 Rounds
8 Power Cleans unloaded
10 Hollow Body Swings
12 Dragon Flags or Anchor Point t-2-b

Mobility: 12 min
Lax Ball back/side/front hips (60 sec per side) – 6 mins
Barbell smash quads – 6 mins

Strength: 5 Mins
5 Min T-2-B EMOM
3-4 EMOM = 8-10 ME reps
5-6 EMOM = 12-16 ME reps
7-8 EMOM = 18-22 ME reps
9-10 EMOM = 24-28 ME reps
11-12 EMOM = 30-34 ME reps

Metcon: 16 min Cap
16 min AMRAP Hang Power Clean Ladder w/ a round or Cindy between cleans.
1 Hang Power Clean 135/95
1 Round of Cindy
2 Hang Power Clean
1 Round of Cindy
3 Hang Power Clean
1 Round of Cindy

Keep adding one Hang Power Clean each Round

Post Score on white board.

Elite Competition Class

1. Strict Deficit Handstand Push-ups
6 Sets of 3 (Building in Deficit)

2. Stamina Conditioning
Alternating On the Minute x 12 (6 Rounds)
Odd – 8 Deficit Kipping Handstand Pushups
Even – 4 Dumbbell Overhead Squats, Each Side (80/50)

3. Conditioning
AMRAP 4:
21/15 Calorie Assault Bike
21 Toes to Bar
21 Front Squats (135/95)
rest 4 minutes 
AMRAP 4:
15/12 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (155/105)
rest 4 minutes 
AMRAP 4:
9/6 Calorie Assault Bike
9 Toes to Bar
9 Front Squats (185/135)

4. Run
1 x 1,000m Run
2 x 600m Run
4 x 200m Run
2 x 600m Run
1 x 1,000m Run
Equal Work/Rest