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CrossFit Golden: Friday 3.22.19

21
Mar

CrossFit Golden: Friday 3.22.19

Last week of the OPEN – 19.5!

33-27-21-15-9 reps for time of:
95-lb. thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

Or – you can choose to follow normal class programming below: 
Weightlifting
Four sets of:
Dumbbell Strict Press (6-8 @ 20X1)
Rest 60 seconds
Plank Hold  (60 seconds)
Rest 60 seconds
Metcon
Five rounds for time of:
5 Dumbbell Complexes* (50/35#)
25 Ab Mat Sit-Ups

One rep of the Dumbbell Complex =Right Arm Row – Push-Up – Left Arm Row – Push-Up – Jump to standing – Dumbbell Clean -Front Squat x 2 reps – Push Press x 2 reps