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Friday October 13, 2017 CrossFit Stapleton – Denver, CO

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Check out a great Zen Planner video by clicking HERE.

 
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CROSSFIT CLASSES:

Performance-

A. Five sets of:
Back Squat x 2-3 reps
(goal is to find a 3-RM during these five sets)
Rest 3 minutes

B. In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots (20/14 lbs)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)

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Fitness-

A. Five sets of:
Back Squat x 5 reps (same weight each set)
– Rest 3 minutes

B. In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Wall Ball Shots
10 Hanging Knee Raises
3 Burpees

3 Box Jumps

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BOOTCAMP RX CLASS:

A. In teams of two, alternate rounds, until you complete 20 rounds (10 each) for time of:
10 Wall Ball Shots
10 Burpees

10 Russian Twists (w/ wall ball @ 2ct)

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