CrossFit Golden: Friday 8.29.14


CrossFit Golden: Friday 8.29.14


Afternoon crew running outside with some ominous clouds overhead!



In five minutes, complete the following:
Row 500 Meters
Run 400 Meters
Double-Unders x Max Reps
Rest exactly five minutes.
Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs).

Yes, you have to rest the full 5:00 every time. PUSH today. This is a cardio red-line workout! Row fast enough to still be able to cruise a fast 400m run.

Make modifications to row and run distance if you know you’re not able to make them both in 5:00, you know who you are. Even rowing a 400 and running a 300 will save quite a bit of time.

Today is a “fight through double-unders” day!


Pull-Up Challenge

Day #12

Friday 8/29/14

Set of Max Effort Push ups

4 sets of 25% of that Max Effort

60 Second Plan