CrossFit Golden: Thursday 8.14.14


Christie after one of her successful Clean and Jerks at her weightlifting competition this past weekend!



Four sets, rest 90 seconds between movements and rounds

Back Squat (2-4 reps @ 30X1)

Single Arm Dumbbell Row (8-10 reps each arm @ 2111)


For time:
Row 1000 Meters
then immediately…
Complete five rounds for time of:
115/75 lb. Overhead Squat x 10 reps
Pull-Ups x 15 reps


Please type 1000m Row time in comment section.