CrossFit Golden: Friday 11.13.15


The Golden Barbell Club had Bulgarian Wednesday this week, where they worked out in costume. They. Looked. Good.


Four sets
Weighted Pull-ups (2 reps of Weighted Pull-Up)
Rest 30 seconds
Strict Pull-Up (Max reps each time)
Track largest single set, add other sets in comments. Be sure to note what assistance is used, if any.
Rest 3 minutes


Three sets for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Kettlebell Swings (24/16kg)
30 seconds Rest
60 seconds Renegade Rows (50/35#)
30 seconds Rest

Renegade Rows:
One DB in each hand
Left Row, Right Row, Push-Up = 1Aim for consistent scoring between rounds, not crash-and-burn!