Thank you Jess Radar for creating the CrossFit DNR Open Shirt design for this year!

Freedom WOD Classes

Warm Up 10 Mins
3 Mins /leg Barbell Smash
Then
2 Rounds
10 Air Squats
10 Power Cleans
10 Push Ups

Strength:
8 Mins
Clean (this is run as a group with the coaching leading the count)
3×5 at 50, 55 & 60% With a 3 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Front Squat (this is run as a group with the coaching leading the count)
3×5 at 50% With a 3 sec pause in the bottom position of each rep

Metcon: 8 Min 
Alternating Tabata “Elizabeth”
8 Rounds of each
Power Cleans 135/95
Dips

Functional Bodybuilding Class

Boulder Shoulders

5×5
Seated DB Shoulder Press (build to your heaviest set of 5)

Giant Set
2×8-12 (heavy)
Partial Cable/Banded Rear Delt Fly  (top/end rom)
Cable/Band Rear Delt Fly (full rom)
Partial Cable/Banded Rear Delt Fly  (bottom/beginning rom)
Bent Over DB Rear Fly

Giant Set
2×8-12 (heavy)
DB Partial Side Laterals (top / light weight 10lbs)
DB Side Laterals (full rom / moderate weight 20lbs)
DB Partial Side Laterals (bottoms / heavy weight 40lbs)
DB Lateral Static Hold (60 secs / super light weight 5lbs)

Giant Set
2×8-12 (heavy)
DB Partial Front Raise “hitch hiker thumb” (top / light weight)
DB Front Raise “hitch hiker thumb” (full rom / moderate weight)
DB Front Raise “hitch hiker thumb” (bottoms / heavy weight 40lbs)
60 secs Plate Car Drivers