Crossfit Golden: Thursday 12.14.17

13
Dec

Crossfit Golden: Thursday 12.14.17

Throw Back Thursday! Come check out the new paint job!
Weightlifting
Every 2 minutes, for 20 minutes (10 sets):
Power Clean (1 rep)
Build over the 10 sets
Metcon
Option 1 – If cannot complete Option 1 as RX – scale to Option 2
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Power Clean
Ring Muscle-Up

OR…
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Scale option 2 further if needed.