CrossFit Golden is proud to now display the flags of our 5 branches of the US Military.
Thank you, to the Men and Women who sacrifice (and have sacrificed) their lives to protect our freedom.

 

Strength

Three sets of:
4-6 Overhead Squats @ 20X1
Rest 2:00
3-5 Pull-Ups @ 21X0
Rest 2:00

Conditioning

4 Rounds for Time:

15 Pull-Ups
30 Wall Balls (20/14)
40 Double-Unders / 80 Single-Unders