CrossFit Golden: Friday 12.31.21

30
Dec

CrossFit Golden: Friday 12.31.21

We are Open Normal Hours for New Years Eve & New Years Day!

Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

Bench Press x 4-6 reps @ 20X1  

Followed by…

Every 2 minutes, for 4 minutes (2 sets):

Bench Press x Max Reps @ 90% of today’s heaviest set  

Metcon

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 50 Double Unders 

Minute 2 – 20 Ab-Mat Sit-Ups 

Minute 3 – 10-12 Stationary or Ring Dips @ 1111 

Minute 4 – 15-20 Push-Ups 

Minute 5 – Rest