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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

SPORT

s1: Sport – Deck of cards (Time)

Deck of cards in teams of 3-4

Spades = Clean and Jerks

Hearts = GHD situps

Clubs = Burpee pull ups

Diamonds = OH walking lunge 45/25

Joker = 1 mile run or 1600m Row

Jacks = 11 queens = 12 Kings = 13

Aces = 14 reps

RX+ 135/95, DB OH walk Lunge 2×30/2×20

RX 95/65

SP 75/45

Reps of each card are total number done by the team not each person

TIME CAP 50 min

LIFE

L1: Life – Deck of cards teams of 3-4 (Time)

Deck of cards teams of 3-4

Spades = Jumping lunges w/DB 10/5

Hearts = KB swings 35/26

Clubs = cal Assault bike

Diamonds = 4 for 1 mountain climbers

Joker = 1 mile run or 1600m row.

Jacks = 11 queens = 12 Kings = 13

Aces = 14 reps

Reps of each card are total number done by the team not each person

TIME CAP 50 min
6 week Challenge: 18lbs KB, non jumping lunges 2 for 1 mountain climbers

AUX-shoulder external rotation (No Measure)

3 min hold PVC underhand snatch grip, place elbows on box and stretch shoulders externally.

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

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