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CrossFit Golden: Friday 10.31.14

30
Oct

CrossFit Golden: Friday 10.31.14

JerryRopeClimb

 

This week was the first time some people had climbed a rope in years, or for some…. ever! Great job, everyone. Jerry, looking good!

 

Strength

Four sets today
90 seconds between stations and rounds

Front Squat (5 reps @ 21X1)
Dumbbell External Rotations (10-12 reps each arm @ 2020)

 

Conditioning

For time:
Row 1000 Meters
Overhead Walking Lunge x 20 steps (45/25 lbs)
Burpees x 30 reps
Overhead Walking Lunge x 20 steps (45/25 lbs)
Run 800 Meters

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