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Crossfit Golden: Friday 11.24.17

23
Nov

Crossfit Golden: Friday 11.24.17

Noon and Afternoon Classes Only!

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + Clean (1 complex)
A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.
Metcon
For time:
10 Power Cleans (185/125 lbs)
20 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
400 Meter Run
30 Wall Ball Shots
20 Pull-Ups
10 Power Cleans