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CrossFit Golden: Thursday 7.12.18

11
Jul

CrossFit Golden: Thursday 7.12.18

No trail run tonight as most of our crew is running the Ragnar Northwest Passage this weekend in Washington! Trail Runs and Rides will pick back up in August.
Weightlifting
Five Sets of:
Deadlift ( 3-5 reps)
Rest 20 seconds
Ring Dips (Max Reps @ 2111)
(stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep)
Rest 2 minutes
Metcon
For time:
Run 800 Meters
50 Ab-Mat Sit up
Row 1000 Meters