CrossFit Golden: Tuesday 12.6.16

CrossFit Kids- 4:30pm

CrossFit Endurance- 5:30pm (at CFG)

(Click here to go to the Endurance WOD)


Scott showing us how to do those T-Bar Rows!

Part A
Weighted Strict Pull-Ups (12 Minutes to build to heavy 1RM)
Any grip of your choice – supinated, mixed or pronated are all acceptable.
Track heaviest/most challenging single rep
When the clock hits 12 minutes…
Part B
Strict Pull-Up (Max reps in 3 minutes)
Any grip allowed


Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Ring Dips
Chest-to-Bar Pull-Ups