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CrossFit Golden: Friday 11.8.13

7
Nov

CrossFit Golden: Friday 11.8.13

Warm-up:

10-minute Coaches choice

Conditioning: 

Teams of two must complete 2* rounds of the following for time:

Row 500 Meters
5 Hand-Release Push-Ups
10 Box Jumps (24″/20″)
5 Hand-Release Push-Ups
10 Box Jumps
5 Hand-Release Push-Ups
10 Box Jumps
Run 400 Meters 

 

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. Teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin his 500 meter row. Teammate A will wait till Teammate B finishes the row before starting the hand release push-ups…..Teammates will go back & forth until they have both completed two rounds of all the movements in order.

*If you finish 2 rounds in under 26 minute, you must start and complete a 3rd round

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