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Crossfit Golden: Wednesday 5.10.17

9
May

Crossfit Golden: Wednesday 5.10.17

Who likes Deadlifts!?! Ben does!
Weightlifting
Deadlift: 6 Sets
Set 1 – 5 reps @ 75-80%
Set 2 – 3 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 5 reps @ 80-85%
Set 5 – 3 reps @ 85-90%
Set 6 – 1 rep @ 90+%
Rest 3 Minutes between sets
 –
Metcon 
Three rounds for time of:
20/15 Calories of Assault Bike (or 400 Meter Run) Athletes choice
15 Box Jumps (24″/20″)
15/10 Strict Handstand Push-Ups
Time cap: 12 minutes

 

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