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Thursday April 2, 2015 CrossFit Stapleton- Denver, CO

A HUGE Congrats to Emilio !!

He finished top 200 Master’s in the World .. Top 20 in the region!

He will now he go on to compete in the Master’s qualifier !

Great work Emilio, we are all SO proud of you!




Performance & Fitness-

Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
12 Strict Handstand Push-Ups or L-Seated DB Press

– Note times for each set, and add them for total working time.



WOD – 5 Rounds for Total Reps:
1 Minute Weighted, Anchored Abmat situps (30/20)
1 Minute KB Swings (55/35)
1 Minute Renegade Rows (30/20)
1 Minute Wall balls (20/14)
1 Minute Ring Rows
1 Minute Rest

*Stagger athletes at stations if big class
*WOD will take 30 minutes
*MyZone – Endurance – Should be in Yellow majority of time


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