CrossFit Golden: Friday 4.11.14


On Wednesday of this week, there were 19 people at our 9am class. NINETEEN! So awesome!


Partners alternate whole rounds for time and complete four rounds each of:

Row 250 Meters
Kettlebell or Dumbbell Single-Arm Push Press x 5 reps each arm
Goblet Squats x 10 reps
Run 400 Meters

Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 300 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 400 meter run.