CrossFit Golden: Monday 3.23.15


Dan the Man getting after the Handstand Push-Ups during¬†Friday’s workout!


Five rounds

Front Squat (2-4 reps @ 20X1)
Rest 20 seconds

Chest-To-Bar Pull-ups (Max unbroken reps)
Numbers may decline throughout sets.

If Chest-to-bar is a bit too challenging, perform max reps chin-over pull-ups.

If those are still too much, perform unbroken Ring Rows with one second pause at the top and bottom. As soon as tempo slows, that set is over.

Rest 3-4 minutes between rounds


Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb. Hang Squat Cleans

Aim to get through each set of Cleans in no more than 2-3 sets.