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Thursday October 30, 2014 CrossFit Stapleton- Denver, CO

2013 CFS Costume WOD

#2

This Friday (Halloween Night 10/31) we will be canceling our 5:30pm class.

The final class of the day will be held at 4pm.

ALL other classes will remain as scheduled.

The 4pm class will be a COSTUME class. You are HIGHLY encouraged to wear your halloween costume to this class.

We will celebrate after with drinks and declare an overall ‘costume’ winner post class!

We look forward to seeing you all there.

#1

CROSSFIT CLASSES:

A. Paused front squat – hold bottom for 7 seconds – build to max in 12 minutes

B1. Push Ups 5 x8-20 Rest 30 sec.

B2. Ring row – 5×8-20 – rest 30 seconds

C. Side plank – 5×30-60 seconds/side – no rest, switch off/on each side

BOOTCAMP RX CLASS:

AMRAP 8…
200m Run
5 KB Overhead Squats per Arm (24/16) – if too difficult, have them hold KB with both hands
10 Pushups
20 Box Jumps (24/20)

Rest 2… then…
AMRAP 8…
10 Renegade Rows (30/20)
15 DB Thrusters (30/20)
20 Double Unders (sub attempts)

Rest 2… then…
AMRAP 8…
10 KB Swings (24/16)
10 Goblet Squats (24/16)
10 Burpee over the KB’s

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