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Tuesday July 4, 2017 CrossFit Stapleton- Denver, CO

 

July 4th Schedule 

Tuesday July 4th NO Evening Classes

5AM, 6AM, 9:30AM and Noon Classes ONLY + 5AM Yoga!

Happy 4th!!

HEADS UP!

There will be NO 5:30AM BootcampRX class this morning – We will be offering a ‘BootcampRX Option’ at each class today! 

 

CROSSFIT OPTION:

A. 17min (2017) AMRAP w/ a buddy: 

7 Ground to Overhead (135/95 lbs)

4 (2/leg) FR Forward Stepping Lunges (135/95)

7 Toes to Bar

4 Burpees

P1 – Works

P2 – Accumulates meters on the rower

  • Switch as needed (mid round if you would like!)
  • EVERY 3 calories = an extra rep at the end!
  • Try to split ‘work’ as evenly as possible

SCORE = AMRAP + KCALS

B. 7min Fire Cracker – 

7 Ball Slams

7 DUs

7 Box Jumps / Step-ups

P1 – Cycles through a full round

P2 – AMRAPs PISTOLS

*switch each round

Score = AMRAP Rounds + Reps + Pistols

———————————————————————————————————————

BOOTCAMP RX OPTION:

A. 17min (2017) AMRAP w/ a buddy: 

7 DB Clean & Jerk (DB in EACH hand)

4 (2/leg) DB-FR Forward Stepping Lunges

7 Toes to Bar / Knees to Chest / Sit-ups (x2)

4 Burpees

P1 – Works

P2 – Accumulates meters on the rower

  • Switch as needed (mid round if you would like!)
  • EVERY 3 calories = an extra rep at the end!
  • Try to split ‘work’ as evenly as possible

SCORE = AMRAP + KCALS

B. 7min Fire Cracker – 

7 Ball Slams

7 DUs

7 Box Jumps / Step-ups

P1 – Cycles through a full round

P2 – AMRAPs PISTOLS

*switch each round

Score = AMRAP Rounds + Reps + Pistols

———————————————————————————————————————

 

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