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Thursday December 7, 2017 CrossFit Stapleton – Denver, CO

SNOWBALL GAMES WOD #2 RELEASE

YOU MUST BE A SOUTH POLE ELF.

Against a two minute running clock – 

P1 – Row (Kcals)

P2 – Thrusters (95/65)

  • Rest 1 minute (together) then alternate movements 
  • Complete 4 TOTAL Sets as a Team
  • Alternate stations EACH set (Each athlete will end up Rowing twice and Thrustering twice) 
  • Score = TOTAL Team Kcals + Thruster Reps

 

 

 

CROSSFIT CLASSES:

Performance-

A. In teams of two, alternate tasks to complete 5 sets each of:
21 Kettlebell Swings
7 Strict Pull-Ups
400 Meter Run

– Partner A will perform 21 kettlebell swings, Partner B performs 7 pull-ups, Partner A runs 400 meters, Partner B then performs swings, and so on….

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Fitness-

A. In teams of two, alternate tasks to complete 5 sets each of:
20 Kettlebell Swings
10 Ring Rows
400 Meter Run

– Partner A will perform 21 kettlebell swings, Partner B performs 7 pull-ups, Partner A runs 400 meters, Partner B then performs swings, and so on….

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Bumper’s ClubTBD

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BOOTCAMP RX CLASS:

A. In teams of two, alternate tasks to complete 7 sets each of:
20 Kettlebell Swings
10 Pull-ups

5 Box Dips

500 Meter Run (7/11)

– Partner A will perform 21 kettlebell swings, Partner B performs 7 pull-ups, Partner A runs 400 meters, Partner B then performs swings, and so on….

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KIDS TRAINING:

A. Strength/Skill – Dips:

  • Intro Bar and Box Dips
  • 5 x 3

 

B. 10min AMRAP:

15 KB Swings

10 KCals on the bike

5 Push-ups (solid ones!)

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