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Wednesday June 20, 2018, CrossFit Stapleton – Denver, CO

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Jun

Wednesday June 20, 2018, CrossFit Stapleton – Denver, CO

CROSSFIT CLASSES:

Performance-

A. Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 4-6 reps @ 80%

 

B. For time:
60 Double-Unders
30 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
30 Pull-Ups
40 Double-Unders
20 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
20 Pull-Ups
20 Double-Unders
10 Single-Arm Alternating Dumbbell Snatches (55/35 lbs)
10 Pull-Ups

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Fitness-

A. Every 3 minutes, for 18 minutes (6 sets):
Deadlift 6 x 5

 

B. For time:
120 Singles
30 Single-Arm Alternating Dumbbell Snatches
30 Ring Rows
80 Singles
20 Single-Arm Alternating Dumbbell Snatches
20 Ring Rows
40 Singles
10 Single-Arm Alternating Dumbbell Snatches
10 Ring Rows

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BOOTCAMP RX CLASS:

A. 4 Rounds- 20 min
45 Second Ring Plank

8/leg Kettlebell Deadbug

15 Second Hanging L-sit with Flutter Kicks

10/leg Kossak Squats

 

B. Fight Gone Bad CFS Bootcamp Edition

3 rounds 1 min at each station

Wallball

American KBS

Box Jump

Kb Push Press

Cal Row

Rest

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