CrossFit Golden: Tuesday 3.3.15


In case you weren’t at the gym on Monday morning… Dan the Beard, aka Blayde, aka Dan the Unicyclist, came by to show off one of his many hidden talents.

Yes, he is an experienced Unicyclist. Amazing!


Four sets

Front Squat (4-6 reps @ 21X1)
That means you need to pause in the bottom position!

Rest 20 seconds

High Box Jumps (4-6 reps)
Rest 5-10 seconds between attempts

Rest 2-3 minutes between rounds


Complete as many rounds and reps as possible in 8 minutes of:
20 Alternating Reverse Lunges
40 Double-Unders (120 singles)

No weight on the lunges, but steps must alternate legs (10 each leg). Feel free to put an Ab-Mat under your knee on the ground.

Feel free to work on DU’s if you’d like today!