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CrossFit Golden: Wednesday 1.21.15

20
Jan

CrossFit Golden: Wednesday 1.21.15

JeffCJPR

LOTS of people PR’d their Clean and Jerks yesterday! Congrats, everyone. (Here’s Jeff with his 165lb PR!) Remember, there are a few more big strength training days left this week. We’re looking forward to seeing you guys come in and continue to hit some big numbers!

 

Conditioning
2 Minutes of Rowing (calories)

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:
Wall Ball Shots (20/14#) x 10 reps
Burpees x 10 reps

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:
Pull-Ups x 10 reps
Push-Ups x 10 reps

Rest 60 seconds

Complete as many rounds and reps as possible in 2 minutes of:
Box Jumps (24/20″) x 10 reps
Sit-Ups x 10 reps

Rest 60 seconds

Rotate through the circuit three times for max reps/cals completed at each station.
Based on class size, athletes may start at different stations, as long as the order of workouts is followed.

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