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Friday February 17, 2017 CrossFit Stapleton- Denver, CO

TODAY IS THE LAST DAY

TO COME GRAB YOUR $H*T!!

 YOUR LOST AND FOUND BELONGINGS ARE WAITING FOR THEIR RESCUE!!

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Whatever is Left at the End of the Day

Will be Donated!!

 

 

 

CROSSFIT CLASSES:

Performance-

A. Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 75% x 2 reps

*Set 5 – 85% x 2 reps

Rest 3 minutes between sets.

B. Five rounds for time of:

24 Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

12 Box Jumps (24/20)

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Fitness-

A. Deadlift

5×5 @23X1 (Keep it light! Work on your TnG technique!)

Rest 3 minutes between sets.

B. Five rounds for time of:

24 Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

12 Box Jumps (24/20)

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BOOTCAMP RX CLASS:

A. 5 Rounds for Time:

24 Kettlebell Swings

12 Alternating Reverse Lunges with Kettlebell Goblet Hold

25 Sit-ups

12 KB Snatches

240m Row

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