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CrossFit Golden: Thursday 4.10.14

9
Apr

CrossFit Golden: Thursday 4.10.14

RyanRowOutside

Coach Ryan and his boys doing a little outside row on Wednesday. Our gym is in an AMAZING location!

Strength

Four Rounds

Rest :90 between movements and between rounds

Dumbbell Walking Lunge (20 steps @ 1010)
Dips (Max Reps)
Conditioning
Complete as many rounds and reps as possible in 10 minutes of:
135/95 lbs Power Cleans x 5 reps
Hand-release Push-Ups x 10 reps
100 Meter Run

Each round is worth 16pts (Run counts as 1 pt)
If you make it out the door before the buzzer, finish the run, and it counts!Rx Plus is back for today!
(Check w your coach to see if this applies to you!)

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