CrossFit Golden: Friday 1.9.15


Pat Omalley with his first Rope Climb. His reaction, “I never thought I’d be able to do one of those on my own!” Congrats, Pat!


4 rounds today
Close-Grip Bench Press (5 reps)
Close grip means hands just outside of shoulders

Rest 90 seconds
Handstand Hold (45-60 seconds)
Wall-facing for these

Rest 90 seconds


In teams of 2, for a 15 minute AMRAP, alternate to complete
15 sit-ups
10 ball slams (40/30)
5 burpees

1 round = both partners completing one round