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Thursday March 3, 2016 CrossFit Stapleton- Denver, CO

16.2 – ANNOUNCEMENT

Please join us TONIGHT to watch the 16.2 LIVE announcement from 6-7pm

Drinks will be provided!

 

OPEN 16.2: BACK TO THE GARAGE

Director of the Games Dave Castro talks about the importance of the garage gym for CrossFit athletes everywhere. This year, the second workout of the 2016 Open will be announced from a garage gym. Tune in at games.crossfit.com this Thursday, March 3, to watch the Live Open Announcement for 16.2, featuring a throw down between the third- and fourth-ranked men from the 2015 Games, Björgvin Karl Guðmundsson and Dan Bailey

In other news:

Rich has volunteered to be our ‘sacrificial lamb’ for 16.2.

He will perform the WOD right after we watch the live WOD demo together!

Please come on in to support RJJ on this endeavor… We expect him to start around 6:45-7pm ish.

CROSSFIT CLASSES: 

Performance-

A. Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
Run 800 Meters
15 Strict Handstand Push-Ups
15 Strict Pull-Ups
15 Strict Ring Dips

B. 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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Fitness-

A. Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
Row/Run 800 Meters
15 Strict Handstand Push-Ups or L-Seated DB Presses
15 Strict Pull-Ups
15 Strict Ring Dips

B. 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 THURSDAY COMP CLASS DURING THE OPEN

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BOOTCAMP RX CLASS:

A. Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
Row/Run 800 Meters
15 Push-ups
15 Strict Pull-Ups
15 KB Swings

30 DUs (or 60 SUs)

B. Core cash-out:

  • Coaches choice
  • 5-8min

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