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CrossFit Golden: Sunday 12.11.16

10
Dec

CrossFit Golden: Sunday 12.11.16

CrossFit- 9:00 & 10:00am
Yoga- 5:00pm
MattRDL

Matt looking strong on his Romanian Deadlifts!

Conditioning

Complete the following congo-line style in teams of three, with each partner completing the
following:
A.
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Immediately followed by…B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to- Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get
on the erg and begin his 1000 meter row. A partner may only advance to the next station once
the person ahead of them has completed the task and moved to the next station. Partner A
may begin the B portion of the workout as soon as Partner C has completed his 1000 meter
row and moved on to Thrusters.
If you don’t have a couple of training partners to perform this with, do the following…A.
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Rest until the running clock reaches 15:00, and then….B.
For time:
Row 1000 Meters
25 Thrusters (95/65 lbs)
15 Chest-to- Bar Pull-Ups

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