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Monday September 11, 2017 CrossFit Stapleton- Denver, CO

CrossFit Stapleton PUMPKIN GAMES Registration is NOW OPEN!!!!!

Pumpkin Games Registration Opens 5AM!! 

2 guys/2 girls ($150/team) 

Register as a full team (4 people) 

OR register as a ‘free agent’ and you will be placed on a team! 

Volunteer/Judge/Etc. Registration is ALSO Open today, Monday

More Pumpkin Games Details on the Whiteboard!! 

 

Happy Monday!!!!!

 

 

CROSSFIT CLASSES: 

Performance- 

A. Four sets of:
Front Squats x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
(pull the dumbbell to your hip, not your chest)
Rest 45 seconds

B. For time:
500 Meter Row
50 Wall Ball Shots (20/14#)
50 Push-Ups
500 Meter Row

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Fitness-

A. Four sets of:
Front Squats x7 reps @ 30X1
Rest 45 seconds
Single-Arm Dumbbell Row x 8 reps each arm @ 21X0
Rest 45 seconds

B. For time:
400 Meter Row
50 Wall Ball Shots
25-50 Push-Ups OR 2min AMRAP – (NO KNEES!)
400 Meter Row

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BOOTCAMP RX CLASS:

A. For time:

400 Meter Row
50 Wall Ball Shots
50 Push-Ups
400 Meter Row

B. For time: 

400 Meter Row 

20 KB Snatches (10/arm) 

20 KB Goblet squats 

400m Row

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