CrossFit Golden: Friday 8.1.14


CrossFit Golden: Friday 8.1.14



The Bogeman has recently PR’d his Box Jump and can clear the lower gate. So, when there’s 40+ people in the gym in the evenings, we need to keep him safe in the office. Here’s what we’ve come up with so far! Happy Friday!


Three sets today
Rest 60 seconds between movements and rounds

Dumbbell Walking Lunge (20 total steps)
Pull-ups (Strict – Max Reps)

Keep these strict! Numbers may decline over the three rounds



Six sets for max reps of:

95/65 lb Barbell Thrusters x 30 seconds
Rest 30 seconds
20/24″ Box Jump Overs x 30 seconds
Rest 30 seconds

Keep one running count of total reps the entire workout