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Crossfit Golden: Wednesday 10.4.17

3
Oct

Crossfit Golden: Wednesday 10.4.17

Rachel getting after some Cleans last week!
Weightlifting
Every 2 Minutes, for 24 Minutes ( 4 sets each):
Weighted Strict Pull-Ups (As Heavy as possible)
Handstand Walk (50-75 feet)
L-Sit (60 seconds)
Metcon
Against a 4-minute running clock, complete as many rounds and reps as possible of:
10 Pull-Ups RX+ 3 Muscle ups
15 Box Jumps (24″/20″)
20 Push-Ups
Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes of work.
Day 3: Oblique Challenge
10 Woodchoppers
10 Side plank
20 Ankle touches
20 Russian twists