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Friday November 17, 2017 CrossFit Stapleton – Denver, CO

Snowball Games reminder

Register on the whiteboard (both competitors and volunteers)!

The more the merrier! 

This is a GREAT competition for first time competitors …

 

CROSSFIT CLASSES:

Performance-

A. Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

C. Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

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Fitness-

A. Four sets of:
Single Arm Overhead Press x 10 reps each arm
Rest 2-3 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:
10 DB Push Presses
10 DB FR Reverse Lunges
10 Burpees

C. Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

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BOOTCAMP RX CLASS:

A. Complete as many rounds and reps as possible in 20 minutes of:
10 DB Push Presses
10 DB Reverse Lunges (weights by sides on body)
10 Burpees

100m FR Walking ‘ruck’

B. Coaches Choice – Core Cash Out!

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