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CrossFit Golden: Friday 2.26.16

25
Feb

CrossFit Golden: Friday 2.26.16

CrossFit Golden, the Open is here!
We’ve listed the “Rx’d” and “Scaled” versions of the workout in WODify. If an athlete requires another version of the workout (Masters, for example), we’ll have all of the variations and weights listed and visible in the gym!
Please remember:
  • Athletes who come in on Friday to do the workout, PLEASE log your score in WODify!
  • In workouts where ANY PART of the workout is scaled, please log scores in the SCALED version on the computer.
    • If an athlete would like to complete the “Rx’d” version of the workout but scale weight (if someone wants to do Overhead Lunges, but can’t quite hit those weights, or can’t quite do chest-to-bar, but would like to do regular/banded pull-ups), that’s fine! Still log the score under the scaled option, however.
  • This will be the gym workout for every class (but Boot Camp) tomorrow, but if athletes are looking for another time to complete it, we’ll be running it again at 11:00am on Saturday!
    • We want to make these sessions a fun gathering for our whole CFG community, so even if you’re not doing the workout on Saturday, feel free to come out, help judge, and cheer on your friends!
    • Athletes who are coming to complete it on Saturday, when we post on FB Friday night, please comment to let us know roughly how many people to expect. Bringing your own judge is highly encouraged!
KristenClean
Kristen looked strong on her Power Cleans from Thursday!
Conditioning
CrossFit Games Open 16.1 (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Overhead Walking Lunge, 95# / 65#
8 Bar Facing Burpees
25 Ft. Overhead Walking Lunge, 95# / 65#
8 Chest-To-Bar Pull-ups
CrossFit Games Open 16.1 Scaled (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge, 45# / 35#
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge, 45# / 35#
8 Pull-ups

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