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CrossFit Golden: Monday 5.16.16

15
May

CrossFit Golden: Monday 5.16.16

KarlLeanna
That moment after you survived the workout and start feeling good again!
Conditioning
Every 8 minutes, for 40 minutes (5 sets) for times of:
Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps
Pull-Ups x 15 reps
Run 400 Meters

One rep = Snatch + L Lunge + Right Lunge
Pull-up variations should be done in 3 sets or less
Track fastest AND slowest rounds
Strength

ONLY complete if time allows!

Three sets of:
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest 30 seconds
Hollow Hold/Rock x 60 seconds
Rest 30 seconds

 

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