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Thursday February 23, 2017 CrossFit Stapleton- Denver, CO

OPEN BABY!!!!!!

COME JOIN THE CFS OPEN WOD VIEWING PARTY!!!!

THE ANNOUNCEMENT OF 17.1 WILL BE AT 6PM!!

Week One of the Sacrificial Lamb is Coach RICH!!!

Rich Will Begin 17.1 Around 6:30pm!!!!!

THERE WILL BE BEER AND FUN FOR EVERYONE ELSE WINTESSING

RICH KILL 17.1!!

Each Week Another Coach Will Be Sacrificed!!

And There Will Be Beer Provided for Everyone Else!!

 

CROSSFIT CLASSES:

Performance-

A. Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 80% x 2 reps

*Set 5 – 90% x 2 reps

Rest 3 minutes between sets.

B. Complete rounds of 21, 15 and 9 reps for time of:

Deadlift (225/155 lbs)

Bar-Facing Burpees Over the Barbell

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Fitness-

A. Deadlift

5×5 @ 11X3 (3 sec pause in the bottom)

Rest 3 minutes between sets.

B. Complete rounds of 21, 15 and 9 reps for time of:

Deadlift

Bar-Facing Burpees Over the Barbell

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BOOTCAMP RX CLASS:

A. For Time:

2K Row

Then… 21-15-9-15-21

DUs

Sit-ups

Then..

2K Row

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