WOD Monday, 10/14/2013


Screen shot 2013-09-23 at 10.27.55 PM

Reminder: Thursday is the final day we will be accepting registrations for the 2013 CrossFit South Denver Bears for Kids Charity Competition. Registration is available HERE!


Clean (1RM)

Take 20 minutes to establish a 1RM clean (squat or power)

3 months or less: 7×3 clean, rest 90 seconds between rounds, attempt to add weight each round, maintaining good technique


1 Heavy Clean (90% of 1rm)
7 C2B Pull-Ups
14 Walking Lunges (1=1);
21 Double Unders

Our classes today are:
Workout of the Day: 6:00am, 10:00am, noon, 4:30pm, 5:30pm, 6:30pm
Elements 2: 6:30pm


Interested in trying a workout at CrossFit South Denver? Click Here!