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Thursday January 10, 2019, CrossFit Stapleton – Denver, CO

9
Jan

Thursday January 10, 2019, CrossFit Stapleton – Denver, CO

CROSSFIT CLASSES:

A. Four sets of:

Front Racked Alternating Reverse Lunges x 16-20 reps

Rest 90 seconds

Weighted Pull-Ups x 4-6 reps @ 2110

Rest :90

B. For Time:
40 Wall Ball Shots (20/14# – 10’)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

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Fitness –

A. Four sets of:

Front Racked Alternating Reverse Lunges x 16-20 reps

Rest 90 seconds

Elevated Ring Rows x 4-6 reps @ 2110

Rest :90

B. For Time:
40 Wall Ball Shots
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

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BOOTCAMP RX CLASSES:

A. Two sets of:

Banded KB deadlift x 16

Rest 90 seconds

Elevated Ring Rows x 6 reps @ 2110

Rest :90

B. For Time:
50 Wall Ball Shots
20 Pull-Ups
40 Wall Ball Shots
15 Pull-Ups
30 Wall Ball Shots
10 Pull-Ups
20 Wall Ball Shots
5 Pull-Ups

C. Cool Down:

One Mile EASY jog (as a group)

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