Call Us: (303) 484-9732

CrossFit Golden: Friday 1.11.19

10
Jan

CrossFit Golden: Friday 1.11.19

Weightlifting
Every 2:30 seconds, for 15 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3-5 reps @ 85%
Metcon
In teams of two and both partners working at the same time, accumulate as many Calories as possible for four rounds each of:
20 Walking Lunges with KB/DB Farmer’s Carry (32/24 kg) (DB 70/55lb)
Rowing for Calories
Ex. P1 is performing 20 walking lunges while P2 is rowing for Calories. Once 20 lunges are complete partners will switch until four rounds each are completed. *Score will be total Calories accumulated at the end of the 8 Total Rounds.