CrossFit Golden: Friday 12.20.13

Lucas, doing WORK on his Overhead Squats!

Main – CrossFit


Push Jerk (1-RM Jerk (Split or Power/Push))

Take 15 minutes to build to today’s 1-RM Jerk (split or power/push)


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 5 minutes of:
95/65 lb. Thruster x 10 reps
Toes to Bar x 10 reps
Rest exactly 5 minutes, and then . . .

Metcon (Calories)

For max calories, 5-minute Row