CrossFit Golden: Thursday 10.16.14



I tried so hard to get a picture timed with both of them fully locked out, but here are Colin and Beth rocking some KB Swings!


Take 10-12 minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to –
Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, Rope Climbs, L-Sits, Toes to Bar, etc…



Five rounds for time of:
10 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (32/24 kg)
30 Sit-Ups
40 Double-Unders

Modifications for Chest-to-Bar Pull-Ups are just regular pull-ups. Another option is to sub in Ring Row, but make them challenging, and stay tight!

Yes, it’s a heavy Rx’d weight, but it’s also 100 reps of KB Swings, so please pick your weight intelligently. Aim to get through all 20 in no more than 2-3 sets.

Sub for Double-Unders will be 80 singles today since the workout is so long. Please aim to get them all done unbroken if you can!