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Friday October 27, 2017, CrossFit Stapleton – Denver, CO

Another Reminder to Register for the Snowball Games

– Register on the whiteboard (both competitors and volunteers)!

– The more the merrier! 

– This is a GREAT competition for first time competitors … #doit

CROSSFIT CLASSES:

Performance-

A. Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Strict Pull-Ups x Max Reps
Rest 60 seconds

B. Six sets for max reps of:
30 Seconds of Thrusters (95/65 lbs)
Rest 30 seconds
30 Seconds of Box Jump-Overs (24″/20″)
Rest 30 seconds

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Fitness-

A. Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
5-10 Jumping Negatives (or AMRAP SOLID Ring Rows)
Rest 60 seconds

B. Six sets for max reps of:
30 Seconds of DB Thrusters
Rest 30 seconds
30 Seconds of Box Jumps/Step-ups
Rest 30 seconds

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BOOTCAMP RX CLASS:

A. For time:
100 Kcal – Assault Bike
100 Kcal – Row

1 mile run

B. 5min AMRAP:

10 KB Snatches (5/arm)

5 Perfect Push-ups

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