CrossFit Golden: Monday 11.3.14


Big Jim hasn’t climbed a rope since he 6 years old. Now he’s doing this. Pretty cool!


Four rounds
90 seconds rest between movements and rounds

Back Squat (3-5 reps @ 30X1)
Strict Pull-Up (Max Reps @ 21X0)

Use Supinated Grip today. It’s important to follow tempo here, abide by the 1 second pause at the bottom – ensure full extension


For time:
40 Wall Balls (20/14lbs)
300 Meter Run
20 Burpees
300 Meter Run
40 Wall Balls