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Crossfit Golden: Tuesday 7.11.17

10
Jul

Crossfit Golden: Tuesday 7.11.17

High box jumps… Say no more!
Crossfit Kids: 4:30 p.m.
MTB Ride is canceled for the 6:30pm Bike Repair Clinic at Pedal Pushers Cyclery
There are several openings still for the clinic so if you and/or your family and friends would like to come email Greg.  Beer is available for purchase during the clinic and the first round is on Greg!!
You do not need to bring your bike.
Weightlifting
Front Squat
10 Minutes to build to a heavyish weight then….
Every 3 Minutes, for 15 Minutes (5 sets):
3-5 Reps @ 30X1
Metcon
Every minute, on the minute, for 15 minutes (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings