CrossFit Golden: Tuesday 5.24.16

CrossFit Kids- 4:30pm

CrossFit Endurance- 5:30pm (at track)


Katie crushed the 5-minute Capacity Test on Monday!


Three rounds
Bench Press (4-6 reps @ 20X1)
Rest 60-90 seconds
Single Arm Dumbbell Row (15-20 reps @ 10X0)
Rest 60-90 seconds
Complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings (24/16 kg)
10 Single Arm Kettlebell Press (24/16 kg – 5 each arm)
300 Meter Run

Aim to use one kettlebell for both swings and press, meaning for some, the swings may be lighter than usual based on shoulder strength for press. Swings should be in 2 sets or less.