CrossFit Golden: Friday 8.14.15


Paul went big and used our 36 kilo kettlebell for his Turkish Get-Ups. Nice work, sir!


Four rounds
Bulgarian Split Squat (6-8 reps each leg @ 30X0)
Rest 60 seconds
Plank Hold (60 Second Plank Hold)
Default will be on the elbows
Rest 60 seconds


Five rounds for time of:
Dumbbell Complex (55/35#) x 5 reps
Toes to Bar x 10 reps

One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Left Arm Row
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps