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Crossfit Golden: Friday 10.6.17

5
Oct

Crossfit Golden: Friday 10.6.17

Its Friday!!
Weightlifting
Four Sets of:
Single Arm Press (dumbbell) (8-10 reps each arm)
 –
Metcon
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

RX+ (135/95 lbs)
Metcon 
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Day 5: Oblique Challenge
12 Woodchoppers
15 Side plank
30 Ankle touches
24 Russian twists