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Friday May 20, 2016 CrossFit Stapleton- Denver, CO

YOUR 2016 ROWPEN CHAMPS

‘Welcome to the Row-D-O’

AMY

AMY

TERRY

TERRY

Exactly how excited are they….

Although it sounds like Amy is saying ‘Broncos’, she is really saying ‘Welcome to the Row-D-O’!!!!!

Congrats you two – Enjoy basking in your sweet sweet victory. Until next year…

CROSSFIT CLASSES: 

Performance-

A. Three sets for times of:
Run 800 Meters
100 Double-Unders
15 Toes to bar
– Rest 3 minutes

B. For completion:
Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps

followed by…

Tuck Rock to Tuck Press Hold x 30 reps

followed by…

Three sets of:
Hand Plank Shoulder Taps x 60 seconds
(perform at max speed)

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Fitness-

A. Three sets for times of:
Run 800 Meters
:90 MAX Double-Unders Attempts
20 Sit-ups
– Rest 3 minutes

B. For completion:
Hollow Body Hold + Sit-Up to L-Sit Hold x 15 reps

followed by…

Tuck Rock to Tuck Press Hold x 30 reps

followed by…

Three sets of:
Hand Plank Shoulder Taps x 60 seconds
(perform at max speed)

———————————————————————————————————————

BOOTCAMP RX CLASS:

A. 4 Rounds:

800M Row

30 Box Jumps

20 Push-ups

10 Pull-ups

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