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Thursday March 8, 2017 CrossFit Stapleton- Denver, CO

Thursday Night Watching Party For

17.3 Open WOD!!!!!!!!!!!!!!!

Come Watch 17.3 WOD Announcement With Your Fellow CFS Members!!

Starts at 6PM!!

After the 17.3 WOD is Announced,

Greg Will Be Sacrificed For Your Viewing Pleasure!!!

The Sacrifice Will Begin Around 6:30PM!!!!

GO GREG!!!!!!

CROSSFIT CLASSES:

Performance-

A. Every 2 minutes, for 20 minutes (10 sets):

1 Clean Lift-Off + Clean

– Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first

portion of the clean, from the ground to the knees. Keep your torso angle consistent

through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After

your lift-off, reset and perform a full clean.

B. For time:

10 Power Cleans (185/125 lbs)

20 Pull-Ups

30 Wall Ball Shots (20/14 lbs)

400 Meter Run

30 Wall Ball Shots

20 Pull-Ups

10 Power Cleans

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Fitness-

A. Every 2 minutes, for 20 minutes (10 sets):

x2 Hang Power Clean + x1 Front Squat

– Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first

portion of the clean, from the ground to the knees. Keep your torso angle consistent

through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After

your lift-off, reset and perform a full clean.

B. For time:

10 Hang Power Cleans

20 Ring Rows

30 Wall Ball Shots

400 Meter Run

30 Wall Ball Shots

20 Ring Rows

10 Hang Power Cleans

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BOOTCAMP RX CLASS:

A. 25min AMRAP:

10 Walking Lunges

20 Russian Twists

30 Mountain Climbers

400m row

500m run

B. Coaches Choice – Core Cash-out!

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