CrossFit Golden: Monday 7.27.15


Andrew crushed the Bulgarian Split Squats last week! Happy Monday, everyone!


Three sets

Athletes will complete either Muscle-Ups OR Ring Drips, not both. Standard modifications for dips apply (Matador then Box)

Deadlift (6-8 reps @ 2011)

Rest 90 seconds

Muscle-ups (Max reps each set)

Rest 90 seconds

Ring Dips (Max reps each set)

Rest 90 seconds


Three rounds for time of:
500 Meter Row
15 Hand-Release Push-ups
25 Russian Kettlebell Swings (32/24kg)

Russian Swings = KB to Eye Level only