Monday October 17, 2016 CrossFit Stapleton- Denver, CO
CONGRATS
Your 2016 Pumpkin Games Champs!!
The Witch Slappers
Terry – Tina – Michelle – Chris
CROSSFIT CLASSES:
Performance-
A. Six sets of:
Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%
Rest 3-4 minutes between sets
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/14 lbs)
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Fitness-
A. Six sets of:
Back Squat
5X5 Back Squats
Rest 3-4 minutes between sets
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Knees to Chest
10 Kettlebell Swings
10 Wall Ball Shots
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BOOTCAMP RX CLASS:
A. 10min AMRAP:
10 Knees to Chest
10 KB Swings
10 Wall Ball Shots (20/14)
- Rest 5min
B. 10min AMRAP:
50 DUs
25 GB Squats
- Rest 5min
C. 10min AMRAP:
150m Row
300m Run
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