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CrossFit Golden: Friday 9.16.16

15
Sep

CrossFit Golden: Friday 9.16.16

CFGYoga
As we head into the weekend, don’t forget about our Yoga class at 5pm on Sundays! It’s a great way to start the week!
Strength
Pause Front Squat (Four sets of 6 reps @ 31X1)
Rest 3 minutes
All four sets should be heavy, working sets.

Conditioning

Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips

Modifications-
DUs- 80 Singles
WBs- Done in no more than 3 sets
Dips- Matador, Box
Score only counts AMRAP, row is simply buy-in

 

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