CrossFit Golden: Monday 2.8.16

This past weekend, Sarah and Danny Mazur competed in the Tuff Love Competition in Boulder. It was Sarah’s first-ever CrossFit competition, and out of 56 teams, they finished Third in one of their 4 events. Great job, you two!
Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (45/25 lbs)
Weighted Pull-ups (Track heaviest set of 2)
Strict Pull-Up (Track largest number of reps in 30-second period)


10 Renegade Rows (45/25 lbs)
20 Calorie Row
30 Kettlebell Swings (32/24 kg)
400 Meter Run

Renegade Row
Hold Plank, Left Row + Right Row = 1KB Swings do not have to be unbroken, but find a heavy weight that can be done with proper form