CrossFit Golden: Friday 10.7.16


Anteus and Mike “chasing the pump” since summer is only 9 months away!


30 Overhead Squats (135/95 lbs)
600 Meter Run
30 Burpees Over the Barbell
600 Meter Run
30 Shoulder to Overhead (135/95 lbs)
600 Meter Run

Aim to complete sets of no less than 5-7 reps at a time for the Overhead Squats
Time Trial!
500m Row (Time)

Max Effort 500m Row

Make sure to be fully recovered from the workout before starting.
Start on your own whenever you’re ready to go.
Think FAST but with strong technique!