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Saturday September 29th, 2012

Rowing Seminar TODAY!

Date: September 29th, 2012

Time: 10:30am – 12:00pm

Cost: $25.00

Location: CrossFit Stapleton

There are still a few spots left… Please email Nicolle or Emilio to reserve your spot!!

Nicolle LOVES to ROW!! She wants to see everyone at the rowing seminar today!


A. Push Press 3-3-3-3-3 (63%,70%,77%,85%,93%) Rest 2 min b/t

B. 1 minute max effort Burpees. Rest as needed.

 WOD- For Time

18-15-12-9-6-3

Pull Ups

Medball Cleans 20#/14#

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