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Thursday August 21, 2015 CrossFit Stapleton- Denver, CO

BOOTCAMP ANNOUNCEMENT

boot

NO RED ROCKS THIS SUNDAY –

Come on out to the park for BootcampRX instead, at 7:30am!!!! 

Its going be a a GREAT WOD.

Be sure to wear running shoes and do not bring any valuables to be left out by the tree (IE: Bikes/Keys/Phone/etc.).

We will be leaving the traditional meeting area for a significant amount of time!!!  

See you there!

 

CROSSFIT CLASSES: 

Performance- 

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

B. For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters

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Fitness 

A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

B. For time:
50 Calories of Assault Bike
30 Thrusters
800 Meter Run

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BOOTCAMP RX CLASS: 

Partner WOD (Intervals!) – 5 alternating sets each of: 
10 DB Thrusters (30/20)
20/15 Calorie Row (men/women)
10 Burpees over Rower

MyZone: Sprint/ Red

*One partner working at a time, complete entire set before switching
*Score is total team time

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