CrossFit Golden: Sunday 12.1.19

30
Nov

CrossFit Golden: Sunday 12.1.19

*Yoga 12.1.19 Is Cancelled*

Metcon

In teams of three, complete as many rounds and reps as possible in 12 minutes of:

12/9 Calories of Rowing

18 Kettlebell Swings (24/16 kg)

immediately followed by…

Overhead Plate Hold (45/25 lbs) – while next teammate completes the row and dumbbell snatches

Rest 8 minutes, and when the running clock reaches 20:00…

In teams of three, complete as many rounds and reps as possible in 12 minutes of:

100 Meter Run (short lap)

12 Single-Arm Dumbbell Push Presses (50/35 lb DBs; non-working arm is holding dumbbell in the front-racked position while working arm performs push press)

immediately followed by… 

Front-Racked Kettlebell Hold (24/16 kg) – while next teammate completes the run and push presses

The flow of both portions of this workout will be that the working partner will move through the first two “active” stations as quickly as possible, and when that partner commences the hold (either overhead or front-racked), the next teammate may start on the row/run. At all times one teammate will be working, one will be holding and one will be resting.