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Crossfit Golden: Thursday 3.16.17

15
Mar

Crossfit Golden: Thursday 3.16.17

Crossfit Kids: 4:30 p.m.
Crossfit Endurance: 5:30 p.m.
The Noon class getting after some front squats in yesterdays Metcon.
IF YOU ARE PLANNING ON DOING THE OPEN TOMORROW… CONSIDER THIS WORKOUT A GOOD ONE TO TAKE OFF AND USE AS A REST DAY!!
Metcon
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
12 Overhead Squats (155/105 lbs)
12 Chest-to- Bar Pull-Ups
12 Box Jump-Overs (24″/20″)

Modifications: Shorten Run First
Metcon
Three Sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Face-Down Chinese Planks x 60 seconds
Rest 60 seconds
March 2017 Pull up Challenge:
Day # 16
3 Sets of 15 Leg Raises
60 second Plank
45 second Plank
30 second Plank

 

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