CrossFit Golden: Monday 2.3.14



This past weekend, Scott had a surprise birthday party for his big 5-0.

Check out his cake!


Front Squat
Set 1- 50% x 5 reps
Set 2- 75% x 3 reps
Set 3- 85% x 2 reps
Set 4- 90-95% x 1 rep
Set 5- Test 1RM
Set 6- OptionalIf it feels good today, go for it. If weight feels heavy, work on perfect form.
Complete 5 sets against a 60 second running clock:Heavy KB Swings, 10 reps
Barbell Thrusters, Max Reps
(135/95 is Rx’d weight)Rest 60 seconds between rounds

Score is max number of Thrusters completed during the workout.