CrossFit Golden: Thursday 12.10.20

9
Dec

CrossFit Golden: Thursday 12.10.20

Bar Muscle-Ups!

Weightlifting

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Bar Muscle-Ups x Max Reps in 45 seconds

(OR Strict Pull-Ups x Max Reps)

Station 2: Handstand Holds x 45-60 seconds (accumulated)

Station 3: L-Sit Hold x 45-60 seconds (accumulated)

Metcon

Every minute, on the minute, for 12 minutes (3 sets of each) for Max Reps/Cals:

Minute 1 – Rowing (for calories)

Minute 2 – Strict Ring Dips @ 1111

Minute 3 – Box Jumps (24/20”)

Minute 4 – 30-Second Front Leaning Rest on Floor

(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

Zoom Link for On Demand Class:

8AM Class (Mon-Fri): 

https://zoom.us/j/371461013

Meeting ID: 371 461 013

Password: 385206

*INSTAGRAM LIVE* 

Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE