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Monday April 3, 2017 CrossFit Stapleton- Denver, CO

Quarterly Baseline Testing!!

Baseline WOD For ALL Classes on Friday April 7th!!

For Time:

500 Meter Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 87%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale,

brace and descend – once more rest is taken at the top, the set is over)

B. Three rounds for time of:

50 Double-Unders

15 Toes to Bar

15 Dumbbell Thrusters (55/35 lbs)

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Fitness-

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

5×5

followed by…

One set of:

8-10x at about 50% (moderately heavy)

B. Three rounds for time of:

:60 DU attempts

15 Levers

15 Dumbbell Thrusters (light)

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BOOTCAMP RX CLASS:

A. 5 Rounds fro Time:

50 Singles

10 Toes to Bar

15 Air Squats

300m run

B. Coaches Choice – Core WOD

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