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CrossFit Golden: Friday 11.25.16

24
Nov

CrossFit Golden: Friday 11.25.16

Black Friday Schedule*
Friday, November 25th – 12:00, 3:30, 4:30, 5:30 Classes Only
*By no means do we consider this a holiday, but after years of having nobody show up to the morning classes we decided to just not make it an option.
SwagUp
It’s time to swag up for our first Deadlift day in a while!
Strength
Deadlift (Build to heavy set of 4 reps)
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Rest 2 minutes
Build load every set.

Conditioning

Complete rounds of 30, 20 and 10 reps for time of:
Kettlebell Swings (32/24kg)
Shoulder to Overhead (115/75 lbs)
Pull-Ups

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