CrossFit Golden: Monday 3.9.15


Wall Climbs are a great way to warm up your shoulders and your core for working out. Right, guys?


Four sets

Back Squat (4-6 reps @ 30X0)
Rest 60 seconds
Powell Raises (8-10 reps each @ 2020)

Rest 60 seconds


In teams of three, with only one person working at a time, complete as many rounds and reps as possible in 15 minutes of:
20-Yard Bear Crawl
5 Man-Makers (45/25# DBs)

Man Maker:
Left Row
Right Row
Squat Clean Thruster

1 Round = Entire Team getting through one round. Bear Crawl = 1 point, 6 points per person, 18 points per round!