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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Sport – linchpin (Time)

5 Rounds for time of:

15 Box Jumps 24″/20″

12 Deadlift 155/105 9

Hang Power Clean 155/105

6 Push Jerk 155/105

For time:

40 Wall Balls 20/14

30/25 Calories, Rowing

20 Burpees over the rower

2 Rounds for time of:

25 Toes-to-bar

15 Front Squats 155/105

*Rest 5 minutes between workouts

RX+:as written

RX: 135/85

SP: 95/65

Metcon (Time)

5 Rounds for time of:

25 Box step ups 20/16

20 KB deadlift 35/26

20 KB swings

20 Emptybar shoulder press 35/15

2 rounds

40 np squat Wall Balls 10/4

30/20 Calories, Rowing

20 Burpees over the rower

2 Rounds for time of:

25 v-up

25 goblet squats

*Rest 1 minute between workouts

AUX: AUX coaches choice (No Measure)