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CrossFit Golden: Friday 4.12.19

11
Apr

CrossFit Golden: Friday 4.12.19

Weightlifting
Deadlift (6)
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets
Metcon
In teams of four, complete as many rounds and reps as possible in 18 minutes of:
200 Meter Run
20 Walking Lunges with 32/24 kg Kettlebells
Two people will be working at a time the other 2 resting – move through the workout in order, like conga style. Example P1 runs, and then moves to the lunges as partner 2 starts running. When partner 1 is done with the lunges and P2 is done with the run p3 starts running while partner 2 starts lunging, so on and so forth.