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CrossFit Golden: Wednesday 3.8.17

7
Mar

CrossFit Golden: Wednesday 3.8.17

Mobility- CANCELLED
Coach Jen working those positions!
Strength
Four sets of:
Weighted Box Step-Ups (8 reps each leg)
Rest 30 seconds between legs
Rest 60 seconds before T-Bar Rows
T-Bar Row (6-8 reps)
Rest 60 seconds

Conditioning

Complete as many rounds and reps as possible in 12 minutes of:
10 Barbell Thrusters (75/55 lbs)
20 Overhead Alternating Reverse Lunges

*Want a bigger challenge? Use dumbbells or kettlebells instead.
Don’t be too ambitious with the weight, 25/15 lb DBs in each hand will likely be quite challenging.
March 2017 Pull-Up Challenge
Day#8
45 Negatives Pull Ups
3 Max Effort Flexed Arm Hang
20 Inverted Rows

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