CrossFit Golden: Thursday 1.19.17

 CrossFit Kids- 4:30pm

CrossFit Endurance- 5:30pm (at CFG)

(Click here to go the Endurance WOD)


Adam with those awesome back squats!


Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders
Minute 2 – 10 Burpees
Minute 3 – 15 Kettlebell Swings (32/24kg)

Practice Double-Unders for 30 seconds if you’re still perfecting your technique
Allow for at least 10 seconds rest each round
Three sets of:
T-Bar Row (6-8 reps)
Rest as needed
Prone Plank Hold x 60-90 seconds
Rest as needed