CrossFit Golden: Monday 12.1.14


The day after Thanksgiving was a busy one for the noon class!



Four sets today

Back Squat (6-8 reps @ 30X1)
Rest 90 seconds
Single Arm Dumbbell Row (8-10 reps each @ 2111)
Rest 90 seconds



For time:
10 Ring Dips
1 Pull-Up
9 Ring Dips
2 Pull-Ups
. . . and so on, down to,
1 Ring Dip
10 Pull-Ups

The only modification for this workout will be pull-ups or negatives. If you don’t have pull-ups, no bands, no ring rows.