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CrossFit Golden: Friday 10.21.16


CrossFit Golden: Friday 10.21.16

In case you were wondering, Kathryn is strong.
Front Squat (6 sets of 3 reps)
Every two minutes, for 12 minutes
Goal is to increase loads used last week.


Complete as many reps as possible in 6 minutes of:
3 Hang Power Cleans (135/95 lbs)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell
Accessory Work
Single Arm Dumbbell Row (3 sets of 10-12 reps each arm @ 2110)
Every two minutes, for 6 minutes (3 sets)


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