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CrossFit Golden: Friday 4.17.15


CrossFit Golden: Friday 4.17.15


Ace was looking for a 50lb Slam Ball to use for his workout!


Teams of two must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters

5 Hand-Release Push-Ups
10 Box Jumps (24″/20″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/20″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/20″)

Run 400 Meters
Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin.

Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

If weather does not permit, sub run with another 500m Row. Partner 1 will complete their second row of the round, Partner two will hop on the rower to finish their round, then Partner 1 will hop back on and row another 500 to start the next round.


30-Day Ab Challenge:

Day 5-

20 Crunches

12 V-Sits

18 Leg Raises

25 Second Plank

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