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Wednesday March 23, 2016 CrossFit Stapleton- Denver, CO

CFS LADIE’S – LEADER BOARD 

 

CFS MEN’S – LEADER BOARD 

 

CROSSFIT CLASSES:

Performance-

A. Take 15 minutes to build to today’s heavy Clean & Jerk

B. Every minute, on the minute, for 15 minutes (15 sets):
3 Ground to Overhead (135/95 lbs)
6 Burpees Over the Barbell

If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

C. Every 2 minutes, for 10 minutes (5 sets):
100 Meter Farmer’s Carry (as heavy as possible)

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Fitness-

A. Every minute on the minute for 15 minutes (5 sets):
Station 1 – Romanian Deadlift x 6-8 reps @ 20X1
Station 2 – Alternating Reverse Lunges x 10 reps
(perform these as heavy as possible)
Station 3 – Single-Arm DB Press x 6 each arm

B. Every minute on the minute for 15 minutes:
5 Renegade Rows
(Push-Up, Row Left, Push-Up, Row Right)
5 Burpees

If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

C. Every 2 minutes, for 10 minutes (5 sets):
100 Meter Farmer’s Carry (as heavy as possible)

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BOOTCAMP RX CLASS:

A. EMOM – 10min:

5 Burpees

3 Atomic Sit-ups

B. 3 Rounds for Time:

100m (50mdown/back) Farmers Carry *OUTSIDE*

100m Sprint *OUTSIDE*

50m (25down/back) Walking Lunge *INSIDE*

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