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CrossFit Golden: Monday 10.17.16

16
Oct

CrossFit Golden: Monday 10.17.16

BootCampWarmUp
Hands to the sky if you love CrossFit!
Strength
Snatch Balance (Build to heavy single)
Every two minutes, for 12 minutes (6 sets)

Conditioning

Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (155/105 lbs)
10 Box Jumps (24″/20″)
15 vertical Swings (24/16 kg)
Accessory Work
Every minute, on the minute, for 6 minutes:
Minute 1 – 5-6 T-bar Rows @ 5112
Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm
Keep tricep parallel to floor and forearm vertical

 

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