CrossFit Golden: Friday 7.24.20


CrossFit Golden: Friday 7.24.20

Some Overhead Squats!

(Picture was taken before new mask rules)


Every 90 Seconds, for 15 minutes, (10 sets) of: 

Hang Power Snatch + 2 Overhead Squats 

Build over the course of 10 sets


For Time

50 Thrusters (75/55 lb)

30 Double Unders to start and at the top of every minute

Start with 30 Double Unders (or 30 single unders as scale). Then complete as many thrusters as possible until the minute is up. At the top of the minute (1:00) complete another 30 Double Unders. Repeat each minute until 100 total thrusters are completed.

Score is the total time it takes to complete all 50 Thrusters.



Every minute on the minute, for 10 minutes (5 sets ea.) of: 

Station 1 – Single Arm Kettlebell Racked Wall Sit x 20 sec. each arm 

Station 2 – Single Leg Reverse Plank x 20 sec. each leg

Zoom Link for On Demand Class:

8AM Class (Mon-Fri):

Meeting ID: 371 461 013

Password: 385206


Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE

Arm Pharm Friday at 10am LIVE

Sat and Sun at 9am LIVE