CrossFit Golden: Friday 11.28.14



Doing getting in some reps with his son before Thanksgiving. Awesome shot!


Five rounds today

Clean Pull (Clean Pulls x 1.1.1)

Rest 10 seconds between singles.
Weight should exceed your 1-RM clean

Rest 90 seconds

Ring Rows (8-10 reps @ 2111)
Get as horizontal as possible, pay attention to tempo, and keep your butt and gut tight throughout movement!

Rest 90 seconds


Five rounds for time of:
Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)
Pull-Ups x 10 reps
(chest-to-bar pull-ups for advanced athletes)