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Friday November 25, 2016 CrossFit Stapleton- Denver, CO

REMINDER!!

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There will only be 6AM and 9:30AM Classes Today!!

Schedule is back to normal starting tomorrow!!

 

 

CROSSFIT CLASSES (6/9:3AM ONLY):

Performance-

A. Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 2 ascents

Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters

B. Four rounds for time of:

14 Alternating Dumbbell Snatch (55/35 lbs)

14 Toes to Bar

400 Meter Run

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Fitness-

A. Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb Progression x3

Minutes 3-4 & 9-10: L-Sit Progression x :20/side accumulated time

Minutes 5-6 & 11-12: :60 HS or Plank Hold

B. Four rounds for time of:

14 Alternating Dumbbell Snatch (from the hang)

14 Weighted Sit-ups

400 Meter Run

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BOOTCAMP RX CLASS:

A. Five Rounds for Time:

14 DB Snatches

14 Toes to Bar

500m row

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