CrossFit Golden: Monday 10.27.14



Just some of our friends who came to cheer on the teams at the Red Rocks Throwdown a few weeks ago. Thank you all so much for supporting each other so much!



Clean and Jerk (In 12-15 minutes, build to a 3-RM Clean and Jerk)
All 3 reps must be completed within a 40 second window



“Ten-Minute Capacity Test”
For Max Reps (or Calories):

4 minutes of Rowing (for Calories)

Rest 60 seconds

3 Minutes of Pull-Ups

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)

Rest 60 seconds