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Monday July 2, 2018, CrossFit Stapleton – Denver, CO

1
Jul

Monday July 2, 2018, CrossFit Stapleton – Denver, CO

Reminder for Fourth of July!!!

JULY 4TH IS ON A WEDNESDAY THIS YEAR! 

We will be hosting a modified schedule again. 

Get Ready for a AWESOME ‘Independence  Day’ Themed WOD! #merica

There will be a 6AM and 9:30AM ONLY! BRING YOUR FRIENDS & FAMILY – FREE DAY!

Please enjoy your families, friends, fireworks and cookouts! 

 

 

CROSSFIT CLASSES: 

Performance/Fitness-

A. Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1

B. Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

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BOOTCAMP RX CLASS (MONSTER MASH MONDAY):

20 Min AMRAP:

25 Cal Assault Bike

25 Cal Row

400 Meter Run

  • Rest 3 Min

 

10 Min AMRAP:

5 Burpee American Kettlebell Swing (perform regular burpee but do KBS instead of jump+clap)

10 Goblet Squat

15 Ball Slam

30 Double Unders

  • Rest 2

 

5 Min AMRAP:

Max Wallballs

Every time you drop the wall ball, 4 Jumping Lunges

 

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