Freedom WOD Classes Open Gym Elite Competition Class 1. Conditioning If your most recent “Fran” time was below 2:30, then complete: 27-21-15-9 of: C2B Pull ups Thrusters 95/65 If your most recent “Fran” time was above 2:30, then complete: “Fran” 21-15-9 Thrusters, 95/65 Pull ups

Freedom WOD Classes D.R.O.M.s Mobility: Quad Smash Shoulder Smash Metcon: 3 Rounds (fight Gone Bad style) one min max effort at each station. Double Unders Power snatch 75/55 Box jump 24 Thruster 75/55 Rest one min Elite Competition Class 1. Clean Jerk A. AMRAP in 2:00 of Clean and Jerks at 245/165 Rest 2-3 mins

Freedom WOD Classes D.R.O.M.s Strength: 15 min to establish a 1RM Over Head Squat Metcon: 3 Rounds of 4:00 min AMRAP 400 m run 20 Push Ups Max effort Deadlifts 185/155 lbs with the remaining  4:00 min rest 2:00 mins. Your score is number of Deadlifts per round. Elite Competition Class Rest Day/Active Recovery  

Freedom WOD Classes D.R.O.M.s Skills: 5 Rounds Gymnastic complex 5 Toe to rings 3 Ring pull ups 1 MU Metcon: 3 rounds: 3 sets of 10 HSPU 10 KB’s 53/35lbs 20 v-ups You have 5:00 mins to complet the interval of 3 sets with 2 mins of rest and repeat for 3 rounds. Elite Competition

Freedom WOD Classes D.R.O.M.s Strength: 15 min to establish a 1RM Jerk (Push or Split) Metcon: 12 min AMRAP 4 Power Cleans 135/95 8 Burpees Elite Competition Class 1. Conditioning 200 double-unders 75-calorie row 50 DB Step-Ups, 45/30 2. Strength 5×10 Jerks from the floor, rest as needed between sets 3. Rowing Men: 5×30 Calorie

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