CrossFit Golden: Friday 11.27.15

The First Class today (Friday 11.27.15) will be at 12:00 Noon. 
There will be NO 5am-9am classes!
We hope everyone had a wonderful Thanksgiving!
Alysha and Alisha had some fun on Shoulder Press day earlier this week!
Overhead Squat (8 sets of 3-4 reps)
Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 repsBuild in weight over the course of the 8 sets
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Single Arm Dumbbell Row (3 sets of 10-12 reps)
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110