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Thursday July 21, 2016 CrossFit Stapleton – Denver, CO

Sprint Chipper: Women – 2013 CrossFit Games

2007: Men-Heat 4 – 2013 CrossFit Games

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CROSSFIT CLASSES: 

From the 2013 CF Games – ‘Sprint Chipper & 2007’

Performance-

A.  Sprint Chipper (sorta) – For Time:

21 MB sit-ups (20/14)*

15 Snatches (135/95 lbs)

9 Wall ball burpees

  • They used a GHD – we will not!

B. For time:
Row 1000 meters
Then, five rounds of:
25 Pull-ups
7 Push jerks (135 / 85 lbs)

Time Cap: 15 minutes

Score = AMRAP

– Jerks will be taken from the floor !

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Fitness-

A.  Sprint Chipper (sorta) – For Time:

21 Sit-ups (maybe 5# plate MAX)

16 Alt. KB Snatches (8/arm)

9  Burpees

B. For time:
Row 1000 meters
Then, five rounds of:
20 Ring rows
10 Push jerks (light or empty bar)

Time Cap: 15 minutes

Score = For time or AMRAP (whichever comes first!)

– Jerks will be taken from the floor !

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BOOTCAMP RX CLASS:

A.  Sprint Chipper (sorta) – 2 Rounds For Time:

21 MB sit-ups (20/14)*

15 Russian Twists (2:1)

9 Wall ball burpees

B. For time:
Run 1 mile
Then, five rounds of:
20 Pull ups
10 Push-ups

5 Air Squats

Score # 1 – Mile run time

Score # 2 – Total WOD time

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