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Crossfit Golden: Monday 3.13.17

12
Mar

Crossfit Golden: Monday 3.13.17

Come get your last classes in Monday and Tuesday this week with Coach Tom and Coach Emily before they start their next journey together in Pittsburgh!
Weightlifting
Halting Clean Deadlift + Clean Pull + Power Clean + Clean (Every 2 minutes, 20 minutes (10 sets))
Build over the course of the ten sets, keeping the focus on perfect positioning – especially in the first pull.
Metcon
Two sets for times of:
Row 500 Meters
Rest 5 minutes
March 2017 Pull Up Challenge:
 Day # 13
15 Jumping Pull Ups
15 Negative Pull Ups
2 Max Effort Flexed Arm Hangs

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