CrossFit Golden: Tuesday 8.2.16

CrossFit Kids- 4:30pm

CrossFit Endurance- 5:30pm (at track)


Check out some of our mama’s-to-be at CFG!



Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes
Weighted Pull-ups
Select the toughest  variation to get 3 pull-ups/ring rows
Strict Pull-Up (Max reps)
Aim for at least 5-7 reps that first set


In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows (50/35#)
400 Meter Run

Each partner should complete 12 Renegade Rows, but only one partner can work at a time. Split up the reps any way. Stay with your partner on the run.