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Friday October 20, 2017 CrossFit Stapleton – Denver, CO

Update Reminder!

 

– Baseline Test is TODAY!!! 

– Get registered for the Snowball games ASAP!! The more the merrier 

CROSSFIT CLASSES:

BASELINE RE-TEST DAY!!

Performance-
A. For Time:
500m row
40 AIr Squats
30 Sit-up
20 Push-ups
10 Strict Pull-ups

B. One Rep Max:
Snatch
———————————————————————————————————————
Fitness-
A. For Time:
500m row
40 AIr Squats
30 Sit-up
20 Push-ups
10 Ring Rows

B. One Rep Max:
Hang Powder Snatch + OHS 5 x 5

(5 = 3 Hang Power Snatches + 2 OHS)
———————————————————————————————————————

BOOTCAMP RX CLASS:

A. The Bootcamp Baseline WOD – For Time:
500m Run
40 Air Squats
30 Sit-ups
20 Push-ups
10 Strict Pull-ups (ring rows)
20 Push-ups
30 Sit-ups
40 Air Squats
500m Run

B. Establish Your 1RM:
Max Box Jump Height
&
Max time in High Plank (no breaking on elbows)

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