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Thursday March 10, 2016 CrossFit Stapleton- Denver, CO

16.3 – Watching Party!

2016Games-logo

Please join us TONIGHT to watch the 16.3 LIVE announcement from 6-7pm

Drinks will be provided! 

If you have yet to watch an ‘Open Announcement’ with us, please see video below to get the full breakdown of what you can expect during our ‘Watching Parties’.

 

HOW TO WATCH THE OPEN ANNOUNCEMENTS

Rory McKernan takes a moment to explain when and where to watch the Live Open Announcements. Tune in to games.crossfit.com at 4:45 p.m. PT every Thursday for the next five weeks to watch the pre-show in the Update Show Studio. At 5:00 p.m. PT, the show will join theathletes and go live from the venue for the official announcement of the workout.

 

CROSSFIT CLASSES: 

Performance/Fitness-

A. Four sets of:
Single Arm Press x 8-10 reps each arm
Rest 2-3 minutes

B. 10min AMRAP:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

C. Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

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Competition- NO COMP CLASS THIS WEEK

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BOOTCAMP RX CLASS:

A. 25min AMRAP:

250m row

10 DB Push Presses

10 T2B

250m run

10 Wall Balls

10 Med-Ball sit-ups

B. 3 rounds for time:

50 bicycle situps (2 ct)

10 v-ups

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