CrossFit Golden: Friday 1.29.21

28
Jan

CrossFit Golden: Friday 1.29.21

Back Squats!

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 9 minutes (3 sets):

Back Squat x 4-5 reps @ 85%

Metcon

Every minute, on the minute, for 16 minutes for max reps or calories (4 sets of):

Station 1 – 30 seconds of Rowing

Station 2 – 30 seconds of Box Jumps

Station 3 – 30 seconds of Burpees

Station 4 – Rest

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

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