Warm Up (5 Mins) 5 Minute Circuit 20 Jump Rope 10 Straight Leg Raises (total) 10 Downward dogs w/ easy push up 2 DB Snatches/arm (light weight) Metcon: 20 Min Cap “Open 17.1” 10 DB Snatch (total) 15 Burpee Box Overs 20 DB Snatch 15 Burpee Box Overs 30 DB Snatch 15 Burpee Box Overs

If you plan on participating in the Nutrition Challenge or attending the Saturday meeting please join the FaceBook group CrossFit DNR Nutrition Challenge ’19 so you can review the challenge information before the meeting. Instead of bringing the InBody scan to DNR, Colorado Nutrition will be inviting anyone interested in a free scan into their shop

Warm Up (6 Mins) E–>W–>E Butt Kicks E–>W–>E High Knees 2 Rounds: 12 Banded Press 12 KB Sumo DLHP 12 Air Squats Intervals (5 Mins) Row Intervals 5 Rounds :30 Sprint :30 Rest Metcon: 15 Min Cap “Double DB DT” 10 Rounds: 12 KB Suitcase Deadlifts 9 DB Hang Power Cleans 6 DB S2OH

Thank you to all of the athletes, spectators, judges, and sponsors for making Barbells & Badges ’19 such a fun event and supporting our local first responders! We hope everyone enjoyed themselves and are ready for B&B ’20! Freedom WOD Classes Warm Up: 6 Mins 2 Rounds 15 OHSq – 2 sec pause at bottom

Warm Up (6 Mins) 3 Rounds: 3 Spealer Rolls 3 Scap Pulls 20 Double Unders 20 Banded Pull Aparts Shoulders (4 Mins) 2 Rounds :30 Mini Band Wall Hand Steps :30 Banded External Rotation :30 DB Bent Arm Lateral Raise Metcon: 16 Min Cap “Happy Golden Birthday, Martha!” 01 Round For Time: 91 Double Unders

Keegan’s 31st Birthday is Saturday on Barbells & Badges, and…. despite competing he still wanted a Bday workout. “Bold move Cotton”! Freedom WOD Classes Warm Up: 6 Mins 2 Rounds: 20 Banded Pull Aparts 10/Side KB Bottoms Up Presses 10 Burpees 10 Unloaded BB Strict Press Strength: 8 Mins 3 Rounds on the 2:00 12