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Wednesday May 18, 2016 CrossFit Stapleton- Denver, CO

CFS Happy Hour


Mark your calendars! 

When: Friday, June 3rd at 7PM

Where: Fiction Beer Co.

Why: Just because we love each other*

*Rich and Kay will FINALLY be off of their crazy Keto diet… 



A. Every 90 seconds, for 12 minutes (8 sets):
4-Stop Halting Clean Deadlift + Hang Clean
(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)

Build over the course of the eight sets.

B. Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (205/135 lbs)
1 Front Squat (205/135 lbs)
1 Shoulder to Overhead (205/135 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.



A. Three sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 60 seconds
Double-Unders x 60 seconds
Rest 60 seconds

B. In teams of two, alternate sets to complete four each of:
10 Calorie Row
20 Barbell or Dumbbell Thrusters
30 Kettlebell Swings



A. 15 min AMRAP:

1 Wall Ball

1 Med-Ball Clean

1 Burpee

2 Wall Balls

2 Med-Ball Cleans

2 Bupees

Etc… Go until time runs out!

B. 3 RFT:

10 KB Swings

20 SA-KB Push Presses (10/arm)

300m run or row


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