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CrossFit Golden: Friday 10.23.15

22
Oct

CrossFit Golden: Friday 10.23.15

MikeJoniInvert
Mike and Joni just hanging out, like only CrossFit Couples can, during the gymnastics skill work this week!
Strength
Weighted Pull-ups (2 reps)
Five sets of:
Weighted Pull-Ups x 2 reps
(Aim to increase weight each time, while sticking to rest interval)Rest 30 seconds
immediately followed by…
Strict Supinated Grip Pull-Up (Max reps )
Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups x Max repsRest 30 seconds
Conditioning
Against a 4-minute running clock:
500 Meter Row
20 Box Jump-Overs (24/20″)
Double-Unders x Max RepsRest 4 minutes and complete three sets.

Track TOTAL reps of double-unders over all 3 sets.Today IS a day to “work on” double-unders

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