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CrossFit Golden: Tuesday 12.17.13

16
Dec

CrossFit Golden: Tuesday 12.17.13

Three of our very own (Anthony, Logan, and Muscle Hamster) were Commissioned as officers (2nd Lieutenants) in the US Army. We are so proud of you guys!!

Main – CrossFit

Weightlifting

Shoulder Press (Shoulder Press x 1 + Push Press x 4 reps)

Four sets of:

Shoulder Press x 1 + Push Press x 4 reps

Rest 60 seconds

Strict Toes-to-Bar x 8-10 reps

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:
135/95 lbs Hang Power Clean x 5 reps
Pull-Ups x 10 reps
Hand-Release Push-Ups x 15 reps

Boot Camp: 8am

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