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Monday October 16, 2017 CrossFit Stapleton – Denver, CO

Baseline Re-Test Reminder – MARK YOUR CALENDAR 
THIS FRIDAY!!! 
Come read to test your Baseline WOD and your 1RM Snatch! 

CROSSFIT CLASSES:

Performance-

A. Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing; focus on quick and powerful contraction of your glutes)

Rest 3 minutes

B. Three sets for times of:
500 Meter Row
5 Thrusters (155/105 lbs)
10 Burpees Over the Barbell
Rest 3 minutes

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Fitness-

A. Three sets of:
Deadlift x 5 reps
Immediately followed by:
Kettlebell Swings x 10 reps (unbroken) – Rest 3 minutes

B. Three sets for times of: 500 Meter Row
5 DB Thrusters
10 Burpees

– Rest 3 minutes

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BOOTCAMP RX CLASS:

A. Five sets for times of:

500 Meter Row
10 Wall Balls
10 Burpees

– Rest 3 minutes

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