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Crossfit Golden: Friday 11.3.17

2
Nov

Crossfit Golden: Friday 11.3.17

Alex warming up his Deadlift.
Weightlifting
Deadlift
Set 1 – 50% x 8 reps
Set 2 – 60% x 6 reps
Set 3 – 70% x 4 reps
Set 4 – 75% x 2 reps
Set 5 – 85% x 2 repsRest 3 Minutes between sets

Metcon
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
6 Box Jump overs (24″/20″)