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Friday September 15, 2017 CrossFit Stapleton- Denver, CO

CrossFit Stapleton PUMPKIN GAMES Registration is NOW OPEN!!!!!

DETAILS:

Team: 2 guys/2 girls

$150/Team 

Register as a full team (4 people) 

OR register as a ‘free agent’ and you will be placed on a team! 

More Pumpkin Games Details on the Whiteboard!!

Volunteer/Judge/Etc. Registration is ALSO Open!!!! 

 

Happy Friday! 

 

 

 

CROSSFIT CLASSES:

Performance-

A. Complete as many rounds and reps as possible in 10 minutes of:

5 Power Cleans (135/95 lbs)

10 Strict Handstand Push-Ups

B. Four sets of:

Dumbbell Walking Lunges x 20 steps @ 1010

Rest 90 seconds

Ring Dips x Max Reps @ 2111

(please stick to the tempo prescription)

Rest 90 seconds

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Fitness-

A. Complete as many rounds and reps as possible in 10 minutes of:

5 Hang Power Cleans

10 Pike HSPU off the box (or L-seated DB strict presses)

B. Four sets of:

Walking Lunges x 20 steps @ 1010

Rest 90 seconds

Box Dips or Push-ups x Max Reps @ 2111

(please stick to the tempo prescription)

Rest 90 seconds

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BOOTCAMP RX CLASS:

A. 20min AMRAP:

3 Man Makers (Push-up + Row (R/L) Power Clean

6/leg Walking Lunges

9 Seated DB L-Sit Presses

One small loop (300m – ish) run

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