CrossFit Golden: Friday 8.4.15


Noah is back for the school year. Welcome back, sir!


Five sets
Clean and Jerk (3 singles (1.1.1))

Rest 7-10 seconds between singles

Rest 2 minutes between sets


In teams of 2 or 3, alternate to complete 10 sets each of:
3 Ground to Overhead
3 Burpee Pull-Ups

There is no “Rx’d” weight today. Challenging, yet completed with sound technique, is the goal.

If athlete does not have UN-assisted pull-ups, they should first complete 3 Burpees, then 3 of their variation of pull-up or ring row.