CrossFit Golden: Friday 12.4.20



Every 90 seconds, for 12 minutes (8 sets):

Segment Snatch Pull (2 Reps)

Snatch Deadlift (pause at mid patella) and continue with full extension into shrug. Build over the course of 8 sets to a heavy double.

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:
6 Alternating Dumbbell  Snatch (70/50lbs)
9 Burpees Over Dumbbell
12 Toes to Bar

Zoom Link for On Demand Class:

8AM Class (Mon-Fri):

Meeting ID: 371 461 013

Password: 385206


Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE