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Tuesday June 9, 2015 CrossFit Stapleton- Denver, CO

7 Week Mobility Challenge

| 7 Green Lights |

Day 7

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Are you ready for a GREAT Summer Challenge?

POSTER

Click below for details…

CFS Summer Challenge

CROSSFIT CLASSES: 

Performance-

A. Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat

B. Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpees over Bar 

Fitness-

A. Every two minutes, for 20 minutes (5 sets of each):
Interval 1 – Alternating Reverse Lunges with Kettlebells x 20 reps
Interval 2 – Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps

B. For max reps/calories:
2 Minutes of Assault Bike (for calories)
2 Minutes of Strict Pull-Ups
2 Minutes of Push-Ups
2 Minutes of Air Squats

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BOOTCAMP RX CLASS:

WOD – 4 Rounds for Time:
800m Run
10 KB Swings (55/35)
10 Goblet Squats (55/35)
10 Pushups
40 DUs (sub mountain climbers)
20 Hollow Body Rocks
MyZone: Endurance/ Yellow-Red

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