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Crossfit Golden: Monday 11.13.17

12
Nov

Crossfit Golden: Monday 11.13.17

One of the best halloween classes we had!!
Weightlifting
Every two minutes, for 12 minutes (6 sets):
Back Squat
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105% of previously tested 1-RM

Metcon
Complete as many rounds and reps as possible in 15 minutes of:
30 Wall Ball Shots (20/14 lbs) (RX+ Raise your height 12ft/10ft)
30 Pull-Ups
30 Kettlebell Swings (24/16 kg)