CrossFit Golden: Monday 1.27.14



Coach Tom participated in the Winter WOD Fest competition this past weekend. And WON!
Yeah, CrossFit Golden!


Complete 5 Rounds of this circuit
Back Squat (2-4 reps  @ 30X1)
Single Arm Dumbbell Row (8-10 reps @ 2111)
Rest :60 between stations
Rest 2:00 between rounds



Row 1000 meters followed immediately by…

Three rounds of:
Double-Unders, 30 reps
Kettlebell Swings, 20 reps (24/16kg)
Handstand Push-Ups, 10 reps

DU’s- 90 single-unders
HSPU’s- 4 wall climbs, 6 partial wall climbs to shoulder taps