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Crossfit Golden: Thursday 1.4.18

3
Jan

Crossfit Golden: Thursday 1.4.18

Gymnastics
For 15 minutes, rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
Station 2 – Freestanding Handstand Hold Work
OR
Weightlifting
For 15 minutes,
Make up Squats or Shoulder Press from earlier this week
Metcon
Three sets, for max reps/calories of:
3 Minutes of Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 2 minutes between rounds