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CrossFit Golden: Monday 6.30.14

29
Jun

CrossFit Golden: Monday 6.30.14

CaitlinTGU

Announcements:

  • Friday is 4th of July!  We will only be offering one class time at 9am!
  • Please don’t forget to reference Saturday’s Website post to get information, and register for, our gymnastics seminar we have coming in a few weeks! LINK HERE

 

 

Strength

Three Sets
Back Squat (6-8 reps @ 30X1
)
Rest 90 seconds
Single Arm Dumbbell Row (8-10 reps each arm @ 2111)
Rest 90 seconds

 

Conditioning
Four sets of 3-minute sprints of:
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed. (Running total)

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