CrossFit Golden: Tuesday 11.8.16

CrossFit Kids- 4:30pm

CrossFit Endurance- 5:30pm (at Bell Middle School Track)

(Click here to go to the Endurance WOD)


Look who is back at CFG!!

Front Squat (8 sets of 3-4 reps)
Every two minutes, for 16 minutes, 3-4 reps
Goal is to increase load used last week.
Metcon (Time)
For time:
Row 1000 Meters
75 Kettlebell Swings (24/16kg)
50 Wall Ball Shots (20/14#)
If time allows…
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm