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Friday 27, 2015 CrossFit Stapleton- Denver, CO

WORKOUT 15.5

ROWROW

27-21-15-9 reps for time of:

Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

 

CROSSFIT CLASSES:

Equipment
• An indoor rower with a monitor that measures calories
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

For each workout, be sure the athlete has adequate space to safely complete the event. Clear the area of all extra equipment, people or other obstructions.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 / 29 kg for Rx’d, 29 / 20 kg for Scaled, Masters 55+ and Teens, and 20 / 15 kg for Scaled Masters 55+ and Scaled Teens.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.


Workout 15.5 Variations

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.


Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.

BOOTCAMP RX CLASS: 

Core – 8 minutes – with Partner
P1: Lateral Wall Ball throws with medium weight wall ball against wall :30
P2: Hold Plank :30
Switch after every :30 seconds
Record total reps as team

 

Partner WOD – 25 minute AMRAP:

 

800 M run – completed together (buy-in) – then…

30 weighted situps (30/20)

40 wall balls (20/14)

50 KB swings (55/35)

60 ball slams (30/20)
MyZone: Pace: yellow/ Red

*Partners split reps however you want, only one works at a time though!

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