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Thursday January 12, 2017 CrossFit Stapleton- Denver, CO

The Count Down Continues!!!!

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Registration begins TODAY January 12, 2017!!!! 

Follow the Registration Link to Sign Up!!

For more information on the Open and what it’s all about, Please visit Link below:

 

CROSSFIT CLASSES:

Performance/Fitness-

A. Five sets of:

Single-Arm DB Bench Press x 8-10 reps @ 2011

Rest 45 seconds

Ring Rows x 12-15 reps @ 2111

Rest 45 seconds

B. Eight sets of:

30 seconds of DB Renegade Rows

(push-up, row left, push-up, row right)

Rest 30 seconds

30 seconds of Pull-Ups (Sub = Ring Rows)

Rest 30 seconds

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BOOTCAMP RX CLASS:

A. EMOM – 15 minutes:

1 – 3-5 Strict Pull-ups

2 – 10 Ball Slams

3 – 20 Russian Twists w/ Ball Slam Ball (1ct)

B. 4 Rounds:

15 KB Swings

Down and Back Farmers Carry w/ KB (room length)

15 Goblet Squats

Down and Back Farmers Carry w/ KB (room length)

15 SDHP w/ KB

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