CrossFit Golden: Tuesday 9.23.14


Fight Gone Bad was an amazing time on Saturday! Great job to everyone who completed the workout, and thanks to Brianne for taking pictures. We can’t wait to see them later in the week!


5 sets today
90 seconds between everything

Bench Press (2-4 reps @ 20X1)
Keep that bar bath vertical, and drive through the heels!

Ab-Wheel Roll-Outs (6-8 reps @ 3020)
Control these, please!


Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
30 Push-Ups
400 Meter Run

Aim for 2 sets on the KB Swings, and only do hand-release push-ups if you can’t have your chest touch the floor before locking out.