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Tuesday December 13, 2016 CrossFit Stapleton- Denver, CO

REMINDER DAY!!

Day 2 of 12 Days Of Awesome!!!!!!!!!

sfh-logo

SFH Products!! 15% OFF!!

In order to get this awesome deal you have to Order SFH Products before the end of the last class on Wednesday 12/14!

 

 

ToyDrive

The Fitness-Focused Toy Drive is Ending Thursday 12/15!! Please bring donations ASAP!!

 

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 15 minutes (5 sets) of:

Push Press x 2-3 reps

B. In teams of two, alternate sets to complete four each of:

10 Ground to Overhead

10 Box Jump Overs

400 Meter Run

Choose weight that is challenging for partners to move without rest through the ten

reps.

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Fitness-

A. Every 3 minutes, for 15 minutes (5 sets) of:

Push Press x 5 reps

B. In teams of two, alternate sets to complete four each of:

10 Ground to Overhead

10 Box Jumps

400 Meter Run

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Competition-

A. Two sets for times of:

20 Calories of Rowing

10/7 Muscle-Ups

50-Foot Handstand Walk

Rest 3 minutes

B. Every 2 minutes, for 6 minutes (3 sets):

Hang Clean + Clean @ 65-70%

Followed by…

Every 2 minutes, for 16 minutes (8 sets):

Clean

*Sets 1-5 = 2 reps @ 70-90% (building)

*Sets 6-8 = 1 rep @ 90-100%

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BOOTCAMP RX CLASS:

A. 3 Rounds for Time:

15 Wall Balls

15 Push-ups

500m run

B. 5min AMRAP:

20 Sit-ups

20 Mountain Climbers

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