CrossFit Golden: Thursday 9.29.16

CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at CFG)
Check out Jen crushing the Kettlebell Clean-and-Press from last week!
Four sets
Bench Press (4-6 reps @ 20X1)
Rest 60-90 seconds
Single Arm Dumbbell Row (8-10 reps each arm @ 2111)
Rest 60-90 seconds


Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14 lbs)
10 Ring Dips

Aim to complete Wall Balls in no more than 2 sets each round. Keep it moving!