CrossFit Golden: Friday 5.8.15


It was her first CrossFit class with us ever, and Jess’ form already looks like this. We’ve got a natural, folks. Welcome aboard, Jess!


Three sets
Deadlift (6-8 reps @ 20X1)
Rest 20 seconds
Kettlebell Swing (20 Unbroken Swings)
Rest 3 minutes


For time:
Row 1000 Meters

Immediately followed by . . .
Three rounds of:
95/65 lb. Thrusters x 10 reps
Pull-Ups x 20 reps

Immediately followed by . . .
100 Double-Unders

One overall time is logged for all work!

Row should be at 85/90% effort, not much more.

Thrusters should be unbroken every round, pull-ups do not need to be unbroken.

Sub for 100 Double-Unders will be 300 Single-Unders. Yes, 300!


30-Day Ab Challenge:

Day 26-

60 Crunches

42 V-Sits

50 Leg Raises

70 Second Plank Hold