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Monday June 19, 2017 CrossFit Stapleton – Denver, CO

Quarterly Baseline WOD Test Day is COMING SOON!!!

Friday July 14 is the day!!

ALL Classes for the day will provide the opportunity to complete the workout!!

Let’s see those improvements!!

 

Happy MODNAY!

CROSSFIT CLASSES:

Performance-

A. Four sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 2 minutes
Weighted Pull-ups x 2-3 reps @ 21X0
Rest 2 minutes

B. For max reps/calories:
2 Minutes of Assault Bike (for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Kettlebell Swings (24/16 kg)

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Fitness-

A. Four sets of:
5x Jumping Negatives @ 33X3

       – Rest :90 

      10x SUPER solid hollow body rocks

      – Rest 2min

B. For max reps/calories:
2 Minutes of Assault Bike (for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Russian Kettlebell Swings

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BOOTCAMP RX CLASS:

A. Four sets of:
      
5x Jumping Negatives @ 33X3

       – Rest :90 

      10x SUPER solid hollow body rocks

      – Rest 2min

  1. For max reps/calories:

2 Minutes of Rowing (Kcals)
Rest 2 Minutes
2 Minutes of Burpees
Rest 2 minutes
2 Minutes DUs (or SUs 3:1)
Rest 2 minutes
2 Minutes of Kettlebell Swings

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