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Wednesday April 6, 2016 CrossFit Stapleton- Denver, CO

hh crossfit

 

CLEAR YOUR CALENDARS!

We will be celebrating the close of the 2016 CF Open this Friday at 7pm

Where: The Berkshire

When: THIS Friday – 7PM

Why: To celebrate the fact that we all survived, and to hand out some awards!

Please try to make it!!

 

CROSSFIT CLASSES: 

Performance/Fitness-

A. Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)

B. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps

C. Three sets of:
Single-Arm DB Row x 8 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

:60 AMRAP DUs (record total DUs accumulated after 3 sets)

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BOOTCAMP RX CLASS:

A. 5 minutes for max reps of:

10 Wallballs

5 Burpees

B. 5 minutes for max reps:

10 Walking lunges (no weight!)

10 Medball kness raises (on rig)

C. 5 minutes for max reps:

100 meter Run

15 KB swings

D. 5 minutes for max reps:

10m bear crawl

20 Push-ups

2min rest between each ‘WOD’

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