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Crossfit Golden: Monday 5.15.17

14
May

Crossfit Golden: Monday 5.15.17

Bench Press Max Out Monday!
Weightlifting
Bench Press (Every 3 minutes, for 18 minutes (6 sets):)
Set 1 – 3 reps @ 80%
Set 2 – 2 reps @ 85%
Set 3 – 1 rep @ 90%
Set 4 – 1 rep @ 93-95%
Set 5 – 1 rep @ 97-99%
Set 6 – 1 rep @ 102% or more
Metcon
Four rounds for max reps of:
60 seconds of Rowing for Calories
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds

 

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