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CrossFit Golden: Friday 8.14.15

13
Aug

CrossFit Golden: Friday 8.14.15

PaulTGU

Paul went big and used our 36 kilo kettlebell for his Turkish Get-Ups. Nice work, sir!

 

Strength
Four rounds
Bulgarian Split Squat (6-8 reps each leg @ 30X0)
Rest 60 seconds
Plank Hold (60 Second Plank Hold)
Default will be on the elbows
Rest 60 seconds

 

Conditioning
Five rounds for time of:
Dumbbell Complex (55/35#) x 5 reps
Toes to Bar x 10 reps

One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

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