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Monday March 7, 2016 CrossFit Stapleton- Denver, CO

OPEN WOD 16.2 – IN THE BOOKS

2 DOWN 3 TO GO!

 

 

CROSSFIT CLASSES: 

Performance-

A. Every two minutes, for 16 minutes (8 sets of):
Front Squat x 2-3 reps

Build over the course of the eight sets to today’s heaviest triple

B. Three rounds for time of:
Run 400 Meters
30 Double-Unders
20 Deadlifts (155/105 lbs)
10 Front Squats (155/105 lbs)

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Fitness-

A. Every minute, on the minute, for 15 minutes:
Minute 1 – Front Squat or Goblet Squat x 8 reps
Minute 2 – Box Jumps x 10-12 reps
Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111

B. Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
20 Goblet Squats

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BOOTCAMP RX CLASS:

A. Mini Gasser – 3 Rounds:

10 Box Jumps

10 Burpees

30 DUs

  • Rest 5 minutes

B. Four rounds for time of:

Big Loop Run (600 ish meters)
30 Kettlebell Swings
20 Goblet Squats

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