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CrossFit Golden: Friday 7.5.19

4
Jul

CrossFit Golden: Friday 7.5.19

 

FIRST FRIDAY! Bring a friend to class!

 
Weightlifting
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge (20 steps @ 10X0)
Go heavy the final steps should not be performed without struggle.
 
Metcon
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

 

Rest 1 minute
 
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers 50/35# (push up – row – row – power clean – push press)
10 Box Jumps (24″/20″)

 

Rest 1 minute
 
Complete as many rounds and reps as possible in 5 minutes of:
15 Ab Mat Sit-ups
10 Hand Release Push-Ups