CrossFit Golden: Thursday 6.11.15

CrossFit Kids- 4:30pm

Mobility- 5-7pm

CrossFit Endurance- 5:30pm

i99 Gymnastics- 7pm


Coach Ryan having some fun pushing some sleds w Coach Bogie there for motivation!


Back Squat (2-4 reps @ 30X1)
Rest 60 seconds
Single Arm Dumbbell Row (12-15 reps @ 2111)
Rest 2 minutes


800m Run (Time)
Max Effort 800m Run
Note time as soon as both feet get back inside of the gym.

Then, immediately begin…

Three rounds of:
Double-Unders x 30 reps
Kettlebell Swings (24/16kg) x 20 reps
Handstand Push-Ups x 10 reps

Double-Unders- 90 single-unders
HSPU- 10 Seated DB Press or 5 Negatives

Track TOTAL workout time, no need to subtract run time.