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Wednesday July 11, 2018, CrossFit Stapleton – Denver, CO

10
Jul

Wednesday July 11, 2018, CrossFit Stapleton – Denver, CO

CROSSFIT CLASSES: 

Performance- 

Every 90 seconds, for 30 minutes (5 sets of each):

Station 1 – 20 Double-Unders + 10 Deadlifts (275/185#)

Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing

Station 3 – 12 Burpee Box Jump-Overs (24″/20″)

Station 4 – 200 Meter Run

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Fitness-

Every 90 seconds, for 30 minutes (5 sets of each):

Station 1 – 60 Singles + 10 Deadlifts (moderate load) 

Station 2 – 10 Calories of Assault Bike or 200 Meters of Rowing

Station 3 – 10 Burpees + 5 Box Jumps/Step-Ups

Station 4 – 200 Meter Run

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BOOTCAMP RX CLASS:

4 rounds – 20 min

8 Stone to Shoulder + 2 Squats

10/side Parallette Support Dumbbell Row

4 Single Arm Turkish Sit Up into Turkish get up/side

8/side Single Arm Crossbody Deadlift

 

AMRAP 15

10 Cal Row

5 Push ups*

*Increase the push up by 1 each round

 

With Time Remaining
**CHALLENGE**
3 Attempts to establish a max unbroken strict pull ups or ring rows

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