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Friday January 16, 2015 CrossFit Stapleton- Denver, CO

Tomorrow is Bring a Friend or Family Member Day!

Every Saturday morning at the 8am class we will be opening up our doors to your friends and family… They are welcome to come out and try a WOD on us!


All they have to do is sign a waiver upon arrival.

We will be sure to scale them accordingly…



A. Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

24 min AMRAP:
100M Row or Run
8 Burpee Box Jump overs (24”/20”)
6 Push Ups
4 Supine Ring Rows @2111
8 Abmat sit ups



5 rounds for time:
350 M row or 400 M run
20 Double unders ( sub stick jumps)
15 wall balls 20/14
10 DB Push Press 30/20
5 burpees

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