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CrossFit Golden: Wednesday 8.24.16

23
Aug

CrossFit Golden: Wednesday 8.24.16

Mobility- 10:00-10:30am
KathrynROMWOD
Do you want to improve your mobility/flexibility?! (Trick question, the answer is yes for all of us!) We now have ROMWOD at CrossFit Golden!
That means that the TV in the back can be used for all of us to get more #SwoleAndFlexy!
If you have any questions, just ask a coach.
Conditioning
The Three Wise Men Tribute Pt. 1/3 (AMRAP – Rounds and Reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell
(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)Rest 2 minutes, and then…

The Three Wise Men Tribute Pt. 2/3 (AMRAP – Rounds and Reps)
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups
(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)Rest 2 minutes, and then…

The Three Wise Men Tribute Pt. 3/3 (AMRAP – Rounds and Reps)
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots
(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

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