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Thursday January 19, 2017 CrossFit Stapleton- Denver, CO

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CFS is still OFFERING 2 FREE WEEKS!!!

EmailTayler Tayler@crossfitstapleton.com to sign up friends and family with 2 FREE weeks!!

You only have until the End of January to get Signed Up!!

!!!!!Hurry Hurry!!!!!

 

 

 

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 – 75% x 2 reps

*Set 5 – 85% x 2 reps

– Rest 3 minutes between sets.

B. Three rounds for time of:

Run 400 Meters

20 Kettlebell Swings (32/24 kg)

Run 400 Meters

10 Burpees

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Fitness-

A. Deadlift 5×5 (building up to no more than 55% 1RM)

– Rest 2-3 minutes between sets.

B. Three rounds for time of:

Run 400 Meters

20 Kettlebell Swings (sub russian if needed)

Run 400 Meters

10 Burpees

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BOOTCAMP RX CLASS:

A. 3 Rounds for Time:

400m row

20 KB Swings

400m row

20 Burpees

400m row

20 KB GB Squats

B. Core Cash-Out – For Time:

100 Sit-ups

50 Flutter Kicks

25 Toe Touches

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