CrossFit Golden: Monday 3.3.14



Janet and Dan brought in young “Sam the Beard” only 7 days after he was born, and already wearing his CFG Baby onesie!!


Don’t worry, we let him scale the workout… for now.



Five rounds of:

Back Squat (3-5 reps @ 30X1)
Single Arm Dumbbell Row (8-10 reps @2020)


Five rounds for time of:

Unbroken Pull-Ups x Max Reps 
Broad Jumps
Complete 30 total reps each round.
So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round.

If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups.