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CrossFit Golden: Monday 2.24.14

23
Feb

CrossFit Golden: Monday 2.24.14

RyanPainting
Coach Ryan working on fixing our new Handstand Push-Up Wall set-up!
Strength
Clean (4 sets of 1.1.1.1)
Yes, Full Squat Clean! Rest 10-15 seconds between reps.

Rest 2-3 minutes between sets, PLEASE warm up sufficiently!

Goal is to build to a heavy set of 4 singles. If you’re feeling GREAT, this might push 90% of your 1RM.

Conditioning
Three sets for times of:

250 Meter Row
Wall Balls (20/14lbs)- 15 reps
Heavy Kettlebell Swings (32/24kg)- 15 reps

Rest 3 minutes between rounds

Final score is the OVERALL time to complete all three rounds, including rest.

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