CrossFit Golden: Wednesday 10.5.16

Mobility- 10:00-10:30am


Coach Jen crushing a few reps of Push Press!

Back Squat (5 reps @ 80+% of your 1-RM)
Every 3 minutes, for 9 minutes (3 sets) of 5 reps @ 80+% of your 1-RM
Aim to keep weight the same, and note this is the BEGINNING of a Back Squat “cycle.” Keep the weight manageable and use spotters if necessary.



Against a 5 minute running clock, complete:
500 Meter Row
50 Kettlebell Swings (24/16 kg)
Pull-Ups x Max reps
Rest 5 minutes between sets, and complete a total of two sets.