CrossFit Golden: Wednesday 1.28.15


Lisa and Brittni may only be in their second week, but check out those lock-outs!!


Five rounds
Deadlift (6-8 reps @ 20X1)
Rest 45 seconds
Russian Step Ups (dumbbells) (8-10 reps each leg)
How-To Video

Pick height where knee is close to parallel when standing on box from floor.

Rest 45 seconds
Single Arm Press (dumbbell) (6-8 reps each arm)
Rest 45 seconds

Four sets for max reps of:
30 seconds of Push Press (95/65 lb)
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds