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Wednesday June 22, 2016 CrossFit Stapleton- Denver, CO

COMPETITION ALERT!

COMP

Ladies!

CrossFit Verve is excited to announce that they will be hosting the all women’s partner competition, femme royale this summer.

Teams of 2 with 3 different divisions promises to be a good time for everyone!

All the WODs are posted. so choose your partner and division and sign up here:


http://www.femmeroyale.com/#!denver/jx2rb

Guys…

Feel like helping those ladies out? Contact Elissa at elissajmorello@gmail.com to be a judge or volunteer that day.

 

CROSSFIT CLASSES: 

Performance/Fitness-

A. Four sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds

B. Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

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BOOTCAMP RX CLASS:

B. 24min AMRAP:

12 KB Swings

12 T2B

24 Mountain Climbers

24 KB Push-Presses (12/Arm)

48 DUs

48ft Bear Crawl (24ft down/back)

B. Cash-out:

Accumulate :60 in each of the following positions-

Hollow Hold

Superman

Bird/Dog L

Bird/Dog R

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