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Wednesday November 29, 2017 CrossFit Stapleton – Denver, CO

Hygiene Drive Info 

We begin 12/1!

 

 

CROSSFIT CLASSES:

Performance-

A. Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility

B. In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans (155/105 lbs)
5 Thrusters (155/105 lbs)
10 Box Jump-Overs (24″/20″)

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Fitness-

A. Five sets of:
Back Squat x 5 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility

B. In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Hang Power Cleans
5 Light (empty bar) Thrusters
10 Box Jumps (OR step-ups)

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BOOTCAMP RX CLASS:

A. In teams of two, alternating complete rounds, complete five rounds each for time of:
10 Wall Balls
10 Med Ball OH Walking Lunges

10 Mountain Climbers (2ct) 

B. 5min AMRAP:

5 Box Jumps

5 Burpees

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