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CrossFit Golden: Friday 12.13.13

12
Dec

CrossFit Golden: Friday 12.13.13

Greg Silly

Our fearless leader, Ladies and Gentlemen.
We’re so lucky to have Greg around to keep things fun!

Main – CrossFit

Weightlifting

Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 20 seconds

Unbroken Kettlebell Swings x 20 reps

Rest 3 minutes

Deadlift (6-8 reps @ 20X1)

Kettlebell Swing (Unbroken Swings x 20 reps)

Metcon

Metcon (Time)

For time
Row 1000 Meters

Immediately followed by-
Three rounds of:
95/65 lb. Thrusters x 10 reps
Pull-Ups x 15 reps

Immediately followed by-
Run 400 Meters

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