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Wednesday October 2nd, 2013 CrossFit Stapleton- Denver, CO


Are you ready to show us your Culinary skills this Friday at 5pm?

We are 4 weeks into our WLC and it is time for the 1/2 way Celebration Potluck.

Where: CFS Gym

When: This Friday 10/4/13  at 5pm-6pm (following the 4pm class)

What to bring: Your favorite WLC approved meal/side/dessert


Please RSPV by signing your name and specifying what dish you will be bringing on the sign-up area on the white board.

We are looking forward to seeing you and giving your WLC recipes a try!


A. Clean pull 2,2,2,2, Rest 2 min between sets. 100++% of 1RM Clean
B. EMOM -Power Clean. Touch & Go x5 reps @60%-70% of 1RM. 6 minutes.

3 Rounds for time:
Run 150m
10 Power Cleans 135#/95#
20 ABMAT anchored sit ups or 15 GHD sit ups
12 Pull ups

Post your scores to the Whiteboard.

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