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CrossFit Golden: Friday 12.20.13

19
Dec

CrossFit Golden: Friday 12.20.13

Lucas, doing WORK on his Overhead Squats!

Main – CrossFit

Weightlifting

Push Jerk (1-RM Jerk (Split or Power/Push))

Take 15 minutes to build to today’s 1-RM Jerk (split or power/push)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 5 minutes of:
95/65 lb. Thruster x 10 reps
Toes to Bar x 10 reps
Rest exactly 5 minutes, and then . . .

Metcon (Calories)

For max calories, 5-minute Row

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