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CrossFit Golden: Monday 5.12.14

11
May

CrossFit Golden: Monday 5.12.14

deck of cards
Weightlifting

3 Rounds

90 seconds between movements and rounds
Front Squat (5-7 reps @ 30X1)
Ring Rows (10-12 reps @ 2111)

Conditioning

Against a 3-minute running clock, complete:
500m Row
Ground to Overhead x Max Reps (135#/95#)
Rest 3 minutes

This WOD will be done teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.  Even if one partner finishes his 30 reps before, the other athlete with remaining reps must rest for 3 minutes in between rounds.  Time recorded is elapsed time on clock when second partner finishes thirtieth ground to overhead!

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