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Crossfit Golden: Wednesday 3.29.17

28
Mar

Crossfit Golden: Wednesday 3.29.17

Dave getting some toes to bar in!
Mobility: CANCELED
Weightlifting
Front Squat (3 reps @ 32×1 Every 3 min, for 18 min(6 sets))
Build to today’s heaviest triple at the prescribed tempo – 3 second descent, 2 second hold in the bottom, explode up, then 1 second pause before beginning the next rep.
Metcon
Every 4 minutes, for 12 minutes (3 sets), for times:
10 Strict Pull-Ups
25 Kettlebell Swings (32/24 kg)
50 Air Squats
March 2017 Pull Up Challenge

Day #29

Set of Max Effort Push Ups

20 Jumping Pull Ups

15 Negative Pull Ups

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