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Crossfit Golden: Friday 11.10.17

9
Nov

Crossfit Golden: Friday 11.10.17

Weightlifting
Four Sets of:
Bulgarian Split Squat (16 Reps (total) @ 30X1)
Rest 45 seconds then
Metcon (Weight)
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)
(go as heavy as possible; after the fifth push press, go directly into the walk)

Rest 45 seconds
Metcon
Three sets for times of:
Run 400 Meters
15 Dumbbell Thrusters (50/35 lbs)
Rest 3 minutes
Post times for each set.