CrossFit Golden: Monday 6.30.14



  • Friday is 4th of July!  We will only be offering one class time at 9am!
  • Please don’t forget to reference Saturday’s Website post to get information, and register for, our gymnastics seminar we have coming in a few weeks! LINK HERE




Three Sets
Back Squat (6-8 reps @ 30X1
Rest 90 seconds
Single Arm Dumbbell Row (8-10 reps each arm @ 2111)
Rest 90 seconds


Four sets of 3-minute sprints of:
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed. (Running total)