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CrossFit Golden: Thursday 9.24.15

23
Sep

CrossFit Golden: Thursday 9.24.15

CrossFit Kids- 4:30pm

Mobility- 5:00-7:00pm

CrossFit Endurance- 5:30pm (at CFG)

 

CastroAnniv

Congrats to Erin and Adrian on their 8yr Wedding Anniversary. They came in and worked out together, and Adrian just couldn’t stay away from his wife!

 

Strength
Four rounds
Bench Press (4-6 reps)
Rest 90 seconds
Single Arm Dumbbell Row (8-10 reps each arm)
Rest 90 seconds
Conditioning
For time:
1000 Meter Row
—-
Five rounds of:
20 Wall Ball Shots (20/14#)
10 Ring Dips

1000m row should be fast, but not all-out. Athlete should be able to go right to Wall Balls after completing the row.Dip Modifications: Matador and Box Dips

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