CrossFit Kids- 4:30pm
CrossFit Endurance- 5:30pm (at Bell Middle School Track)
Click here to go to the Endurance WOD
In cased you haven’t been in yet, CrossFit Golden now has an outdoor pull-up rig with 4 squat racks!
Strength
Deadlift (3RM)
Take 15 minutes and build to a heavy, but not necessarily 3-RM Deadlift
Conditioning
In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlift*
5 Chest to Bar Pull-Ups
5 Deadlift*
5 Chest to Bar Pull-Ups
*Load with approximately 65-70% of today’s heavy triple from part A.
“Chest to Bar” Pull-Ups should be hardest variation of pull-up availabe to athlete.
Advanced athletes may perform Muscle-Ups for Rx+
“Chest to Bar” Pull-Ups should be hardest variation of pull-up availabe to athlete.
Advanced athletes may perform Muscle-Ups for Rx+