Warm Up (6 Mins) 2 Rounds 8 Banded Pass Throughs 8 DB RDL 8 / Side Single Arm DB Press 10 Hip Bridges 150 M Row Mobility: 4 Mins LAX Posterior Shoulder or Trap – 2 Min / Side Metcon: 16 Min EMOM  Odd: Row 200/170 M Even: 12-16 Alternating DB Snatch

❄️🎄The most wonderful time of year is here, snow and all, CrossFit DNR has teamed up with Rocky Mountain Kids a non-profit organization dedicated to helping abused and neglected youth. The Christmas tree is up and on it are paper ornaments with kids names and a small wish list on them. You can help make their holiday

Warm Up (6 Mins) 3 DB Jefferson Curls 10 Burpees 3 Inchworms 10 / Side Alternating DB Hang Snatch 3 Over Unders / Side Then 1 Min Samson Stretch / Side Mobility: 4 Mins LAX Posterior Shoulder or Trap – 2 Min / Side Metcon: 16 Min EMOM  Odd: Row 200/170 M Even: 12-16 Alternating

Freedom WOD Classe: Warm Up: 5 Min High Knees ButtKicks Spealer Rolls 2 Rounds 5 DL 5 Hang Cleans 5 Front Squat 5 Push Jerks Mobility: 8 mins Players Choice Strength: 8 Mins Coach Lead Tempo or “Slow” Squat Clean 3×3 at 70, 75 & 75% 60 sec rest between sets  https://www.catalystathletics.com/exercise/366/Slow-Pull-Clean/ 8 Mins Tempo

Happy Birthday Brandon! We hope its the best one yet.  Freedom WOD Classes Warm Up: 10mins Med Ball Warm Up Mobility: 90 sec per side Partner Calf Smash Strength: 8 mins Strict Press to Jerk 3×5 at 65, 70 & 72% of Strict press 1RM This should not be for a max load. https://www.catalystathletics.com/exercise/407/Press-To-Jerk/ 8

Warm Up (5 Mins) 2 Rounds 15 PVC Press Downs 10 DB Pendlay Row 200 M Row Metcon & Mobility (19 Mins)  0:00 – 4:00 4 Min AMRAP 5 Tall Box Jumps 5 Pull Ups (Hardest Variation Possible) 5 Heavy Russian KBS 4:00-9:00 Roll Lats 2 Mins / Side 9:00-19:00 10 Min AMRAP 10 Box