CrossFit Golden: Tuesday 11.11.14



Happy Veteran’s Day, and thank you to all of our Veterans who train at CFG for your service!


Four rounds
Rest 60 seconds between movements and rounds

Push-Up (20 reps)
Progression – Ring Push-Ups;
Regression – Raise hands with barbell on a rack

Wall Ball (20 reps)
As fast as possible. Aim for them to be unbroken!

Dumbbell Walking Lunge (20 total steps)
20 total steps, or 10 each leg


For time:
30 Pull-Ups
Run 400 Meters
20 Pull-Ups
Run 400 Meters
10 Pull-Ups
Advanced athletes perform Chest-to-Bar Pull-Ups
If weather does not permit, Row 400m