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CrossFit Golden: Friday 3.15.19

14
Mar

CrossFit Golden: Friday 3.15.19

OPEN WORKOUT 19.4
Metcon
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

OR – Complete normal class programming (see below)
Weightlifting
Every 90 seconds, for 18 minutes (3 sets of each):
Single-Leg Deadlifts  (8-10 @ 3011 ) Left Leg
Single-Leg Deadlifts  (8-10 @ 3011) Right Leg
Banded Glute Bridges (6-8 @ 20X1)
Prone Shoulder Swimmers (10)
Metcon
Against a 3 minute running clock, complete as many rounds and reps as possible of:
10 Hand Release Push-Ups
20 Sit-Ups
30 Air Squats
Rest 3 minutes between sets, and pick up the next set where you left off. Complete for Four sets.