CrossFit Golden: Thursday 7.3.14


CrossFit Golden: Thursday 7.3.14



The UNIT pulling some serious weight over the bar!



Front-Racked Alternating Reverse Lunges (8-10 reps each leg @ 20X1)
Rest 1-2 minutes between movements
Weighted Pull-ups (3 reps)

Try and beat your last weighted pull-up results for 3 reps!

Rest 1-2 minutes between rounds


Three rounds for time of:

135/95 lbs Thrusters x 10 reps
Burpee Pull-Ups x 10 reps
300 Meter Run

Aim for Thrusters to be unbroken each round.

For Burpee Pull-Ups, if you need bands for pull-ups, do 10 burpees away from the rig, then 10 pull-ups.