Crossfit Golden: Friday 12.29.17

28
Dec

Crossfit Golden: Friday 12.29.17

Weightlifting
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
followed by…One set of:
Back Squat x Max Unbroken Reps @ 90%
Metcon
Complete rounds of 21, 15 and 9 reps for time of:
Hang Squat Cleans (115/75 lbs) RX + (135/95 lbs)
Bar-Facing Burpees Over the Barbell