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CrossFit Golden: Friday 12.5.14

4
Dec

CrossFit Golden: Friday 12.5.14

JenAndTheBoys

It was just Jen and the boys for the 3:30 class on Thursday. Good work today, everyone!

 

Strength

Four rounds
Bulgarian Split Squat (6-8 reps each leg @ 3011)
Rest 90 seconds
Pendlay Row (4-6 reps)
Rest 90 seconds

 

Conditioning

The workout for today only includes one 1000m Row. We simply have a separate section where you can log your 1000m Row time.

For time:
Row 1000 Meters

20 Handstand Push-Ups
30 Overhead Squat (115/75 lbs)
40 Pull-Ups
50 Double-Unders

Post results for 1000 Meter Row and total time for completion (2 different times)

HSPU Modification will be Seated Dumbbell Press for 20 reps (Aim to complete in no more than 2 sets)

Sub for DUs will be 100 single-unders. Aim for as close to unbroken reps as you can.

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