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CrossFit Golden: Friday 7.11.14

10
Jul

CrossFit Golden: Friday 7.11.14

DanSamTheBeard

 

Our very own Dan the Beard and Sam, having a “Lion King” moment in their CFG gear!

 

Strength
Four rounds of Strength

Rest 1-2 minutes between movements and rounds

Deadlift (4-6 reps each arm)

Please make each set touch-and-go, as in, try not to let go of the bar in-between reps.

Handstand Push-ups (Max effort each attempt)

 

Conditioning

Complete as many rounds and reps as possible in 5 minutes of:
10 Push Press (115/75 lbs)
15 Kettlebell Swings (24/16 kg)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Box Jumps x (24″/20″)

Split class in half if necessary to accommodate volume of athletes.

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