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CrossFit Golden: Monday 7.18.16

17
Jul

CrossFit Golden: Monday 7.18.16

Incline2016

The CFG Crew had an awesome day at the Manitou Incline!

Strength
Back Squat (20 minutes to find today’s 3RM)

Conditioning
For max reps:
90 seconds of Strict Pull-Ups
Rest 90 seconds
90 seconds of Strict Handstand Push-Ups
Rest 90 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
30 seconds of Strict Pull-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups

Modifications:
Strict Pull-Ups- Banded Pull-Ups and Ring Rows
Strict HSPU- Kipping HSPU, Seated DB Press

Conditioning
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots (20/14 lbs)
Find a wall ball weight that allows for at least 10-15 reps at a time!

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