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CrossFit Golden: Monday 3.5.18

4
Mar

CrossFit Golden: Monday 3.5.18

Weightlifting
Four Sets of:
Back Rack Sandbag Walking Lunges (20 steps @ 1010 )
Rest 90 seconds
Ring Dips (Max Reps @ 2111)
(please stick to the tempo prescription)
Rest 90 seconds
Metcon
For max reps/calories:
2 Minutes of rowing (for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump-Overs (24″/20″)
Rest 2 minutes
2 Minutes of Bear crawl Drag (every 30ft = 1rep)
Rest 2 minutes
2 Minutes of Kettlebell Swings (24/16 kg)