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Friday April 11, 2014 CrossFit Stapleton- Denver, CO

The Festivus Games are the first national competition designed for the novice and intermediate athlete, no scaling necessary.

FEATS OF STRENGTH

April 12th

@

Park Meadows CrossFit

CFS- Please go support our very own Krissy Dixon and Liz Franks this Saturday as they compete in the Festivus Games at Park Medows CrossFit

The event will run all day and their 1st heat begins at 10:50!!

You can find directions from the gym below:

Here are their WODs: 

 

WOD 1

1000m row FOR TIME. There is a 6 minute cap

Once the running clock hits 6 minutes:

WOD 2

Athlete must establish a 1RM CLEAN in 6 min

***This will be scored as 2 separate WODs. The athlete may rest as needed after finishing row before the 6 min mark. If the athlete does not finish the row in the 6 min they will be penalized :01 for everyMETER under 1k

 

WOD 3

10 KB swing 53/35 – Intermediate 35/26 – Novice

20 sit ups

30 Box overs 24/20

8 min AMRAP

 ***Score is reps

 

WOD 4

2 minutes max reps:

Wallball 20/14 – Intermediate 14/10 – Novice

Rest 1 minute

2 minutes max reps:

Double under – Intermediate Single unders – Novice

Rest 1 minute

2 minutes max reps:

Burpees

***Score is total combined reps of all 3 movements

 

GOODLUCK LIZ AND KRISSY!!! 

—————————————————————————————————-

A. Back Squat 5, 5, 5, 5; rest as needed (build to a moderate 5 by last set)

 

3 Sets 

B1. 10 burpees

Rest 30sec

B2. 14 DB or BB step ups (moderate load) alt feet each step (24″/20″)

Rest 45sec
5 rounds for time
10 Wall Balls (20#/14#)
10 Box Jumps (24″/20″)

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