CrossFit Golden: Tuesday 1.12.21

Bar Muscle-Up Work!


Every 2 minutes, for 12 minutes (2 sets of each):

Station 1 – Bar Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Strict Dips x 5 reps @0202)

Station 2 – Handstand Hold x 60 seconds accumulated

Station 3 – L-Sit or L-Sit Progression x 45-60 seconds accumulated


Three rounds for time of:

30/20 Calories of Rowing

15 Chest-to-Bar Pull-Ups

10 Strict Handstand Push-Ups

Zoom Link for On Demand Class:

8AM Class (Mon-Fri):

Meeting ID: 371 461 013

Password: 385206


Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE