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Saturday: August 29th

28
Apr

Saturday: August 29th

Alpine CrossFit – CrossFit

Announcements

Please join us at CrossFit Verve Tomorrow to support Garik in honoring Sarah

Vereve will have a 9am and 10am free WOD. At 11am we will honor Sarah DeVito by coming together & toasting beers. All are welcome, the workout will be easily scaleable with lots of butt work! It can even be performed as a partner workout.

The suggest donation is $10 to go to Sarah’s favorite charity, the Denver Dumb Friends League. Go for the workout and for the beer, stay for Sarah and her family.


Warm-up

A: Beep Test (No Measure)

-The test involves running continuously between two points that are 20 m (65ft) apart from side to side.

-The runs are synchronized with a pre-recorded audio tape, which plays beeps at set intervals.

-As the test proceeds, the interval between each successive beep decreases, forcing the athletes to increase their speed over the course of the test until it is impossible to keep in sync with the recording
https://www.youtube.com/watch?v=e0U_yQITBks

Beep Test (AMRAP – Rounds and Reps)

Metcon

Partner Deads (Time)

-10 Partner DL

-40 DB Power Cleans (#55/#35)

-10 Partner DL

-40 WB over pullup bar (#20/#14/#16)

-10 Partner DL

-40 cal row

-10 Partner DL

-40 cal AB
Partner Dead Lift Weights:

-M/M #370

-F/F #270

-M/F #320

https://www.youtube.com/watch?v=64uZ-Ab48Sw

Cool Down

Athlete lead cool down

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