CrossFit Golden: Friday 1.24.14


Friends, today’s workout is a challenging one. We, as coaches, encourage you to make it if you can.

The workout today offers you the opportunity to push yourself in new ways and see how far you can get through this workout.

If you’ve never used a heavier Wall Ball, today is the day to try and give it a shot!

If you’ve never done 150 Wall Balls in one workout before, try to get through as much as possible.

Based on your age and ability level, we may be able to push a little more than usual. Get excited, talk with your coach, and give it a go!

No cherry-picking, guys and gals. Crush this!
Good luck, have fun, we believe in you!



CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups