CrossFit Golden: Monday 7.14.14


One of the shots from our i99fit Gymnastics seminar yesterday. So much fun, and so much learning!



Four sets, rest 1-2 minutes between movements and rounds

Push Press (4-5 reps)
Try to improve efficiency w “linking” reps
Clean Pull (3 reps)
Keep weight light, focus on technique today

CLICK HERE to see a video of what a Clean Pull looks like! 



Five sets for max calories/reps of:

30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

1 Calorie = 1 Rep
Try to keep the numbers as consistent as possible, but go close to 100% on the row!