CrossFit Golden: Friday 7.31.20

Pull Ups!


Every two minutes, for 16 minutes, (8 sets) of: 

Pronated Strict Pullups 2-4 Reps 

10-15 Seconds rest

Supinated Strict Pullups 2-4 Reps


Every Minute on the Minute, for 12 minutes, (6 sets) of:

Station 1 – Thrusters (95/65 lbs)

Station 2 – Sit-Ups

Accumulate as many reps within the minute as possible



Every 2 Minutes, for 12 minutes, (3 sets) of: 

Station 1 – Cossack Single Arm Squat to Press x 6 Ea.

Station 2 – L-Crunch x 30 Reps

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