CrossFit Golden: Friday 5.30.14



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! 🙂


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



Two sets for times of:

Row 500 Meters

30 Wall Ball Shots

15 Toes to Bar Rest

4 minutes


GO on these rounds. You’ve got it!