CrossFit Golden: Friday 10.30.15


Jo showed awesome form on her Seated Press on Thursday!



Front Squat (6 sets of 3 reps)
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 repsGoal is to increase loads used last week

Complete as many rounds and 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

Choose a weight for Hang Power Cleans that can be completed in sets no smaller than 3 reps at a time
Burpees do not need to be bar-facing
Single Arm Dumbbell Row (10-12 reps each arm @ 2110)
Every two minutes, for 6 minutes (3 sets)Aim to increase weight each round