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Monday June 25, 2018, CrossFit Stapleton – Denver, CO

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Jun

Monday June 25, 2018, CrossFit Stapleton – Denver, CO

July 4th Schedule Reminder 

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-

A. Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 2 reps

*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%

B. Three rounds for time of:
10 Chest-to-Bar Pull-Ups
15 Box Jump-Overs (24″/20″)
20 Wall Ball Shots (20/14 lbs)

———————————————————————————————————————

Fitness-

A. Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat 5 x 5  reps

B. Three rounds for time of:
10 Pronated Grip Ring Rows
15 Box Jumps/Step-Ups
20 Wall Ball Shots

———————————————————————————————————————

BOOTCAMP RX CLASS (MONSTER MASH MONDAY):

A. In 15 min complete:

50 Double Unders

12 KB Deadlift (70s/53s)

12 HSPU

40 Double Unders

10 KB Deadlift

10 HSPU

30 Double Unders

8 KB Deadlift

8 HSPU

20 Double Unders

6 KB Deadlift

6 HSPU

10 Double Unders

4 KB Deadlift

4 HSPU

REST Until 18 Min and then…

 Row 2500 Meters and every 2 minutes including the start, perform 5 man makers.

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