Crossfit Golden: Friday 12.15.17

14
Dec

Crossfit Golden: Friday 12.15.17

REMINDER:  3:30pm, 4:30pm, and 5:30pm are CANCELED Friday 12.15.17 for the coaches to prep for the Christmas Party…
The Christmas Party will be at 6:30pm and  it will be potluck style so bring your favorite holiday dish and/or drink (healthy or not). This party is for all ages so please bring your kids!! We will have an inflatable Obstacle Course for the kids in the back of the gym, Craft Beer and Cocktails for the adults, and more Christmas Lights than Vegas! We will also be announcing the winners of both No Shave November & Rowvember at the party!
Weightlifting
Four Sets:
Split Stance Romanian Deadlift (6 reps each leg @ 3011)
Rest 60 seconds between sets
Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Cool Down
Spend 5-10 minutes of light movement on the Assault Bike, and then do some banded neck decompression.