![](https://crossfitgolden.com/wp-content/uploads/2019/12/DSC00448-1050x700.jpeg)
First Friday Of The Month= Bring a Family Member or Friend for FREE!
There will also be NO Beer Garden till March When the Weather is Nicer 🙂
Weightlifting
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Rest 60 seconds
Metcon
For time:
1000 Meter Row
100 Air Squats
75 Kettlebell Swings (24/16 kg)
50 Walking Lunges
75 Kettlebell Swings
100 Air Squats