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CrossFit Golden: Friday 12.23.16

22
Dec

CrossFit Golden: Friday 12.23.16

Weekend Schedule
Saturday, December 24th- CF Kids is CANCELLED, but Regular Schedule otherwise
Sunday- December 25th- CLOSED
GaryKBS
Gary showing PERFECT technique with his Russian KB Swings!
Conditioning
Part A
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
Part B
Every 2 minutes, for 10 minutes (5 sets):
100 Meter Farmer’s Carry (as heavy as possible)
Log heaviest weight used, and number of breaks taken

 

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