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CrossFit Golden: Wednesday 2.22.17

21
Feb

CrossFit Golden: Wednesday 2.22.17

Mobility- 10:00-10:30am

Jamie showing off the perfect “windmill” during warm-up!
Strength
Back Squat (4 reps @ 90+%)
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 4 reps @ 90+%
Rest 2 minutes between sets.

Conditioning

For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
8 Ring Dips
10 Toes to Bar
12 Box Jump-Overs (24/20″)immediately followed by…
Run 800 Meters

 

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