Brandon representing with his CrossFit Golden shirt at this year’s Bolder Boulder race! Do you have pictures of you and your family wearing CFG gear? We’d love to see it, so please share! 🙂

Strength

Back Squat (Four sets of 3-5 reps) Try to increase weight from our last Back Squat day.

Please use spotters when the weight gets heavy.

Max Reps Pull-ups (Rest 20 seconds after each Back Squat set)

Rest 2-3 minutes between rounds

 

Conditioning

Two sets for times of:

Row 500 Meters

30 Wall Ball Shots
 (20/14lbs)

15 Toes to Bar Rest

4 minutes

 

GO on these rounds. You’ve got it!