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CrossFit Golden: Thursday 10.13.16

12
Oct

CrossFit Golden: Thursday 10.13.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
CFGBestie
Let me tell you about my best friend!
Strength
Front Squat (6 sets of 3 reps)
Every two minutes, for 12 minutes (6 sets of) x 2-3 reps
Build over the course of the sets to today’s heaviest triple.

Conditioning

In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:

135/95 lb Ground to Overhead
Rest 3 minutes
In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots
Score as two separate workouts
For both WODs, 1 rep = 1 rep
If for WOD 1, your team completes 100 reps of Ground-to-Overhead in 5 minutes, that’s your score
Accessory Work
Single Arm Dumbbell Row (10-12 reps each arm @ 2110)
Every two minutes, for 6 minutes (3 sets)

 

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