CrossFit Golden: Friday 12.12.14


We want to say a special goodbye to Captain Casey Keenan, who left Golden yesterday to move back home to Chicago to take a job with Boeing. Come back and visit us, Captain!



4 rounds today
Deadlift (4-6 reps @ 2111)
Rest 20 seconds

Based on your ability level, only complete ONE of the three segments below for each of the four rounds. Don’t alternate or switch.

Handstand Push-Up (12-15 reps)

Wall Climb (4-5 reps)

Handstand Hold (Hold for 30-60 seconds)



Two sets of:
Against a three minute running clock, complete:
500 Meter Row and then complete as many reps as possible of
AMRAP x Shoulder to Overhead (115 lbs/80 lbs)

Rest three minutes between sets.

Hold onto the bar for as long as you can.