CrossFit Golden: Wednesday 11.23.16

Remember, Thursday (11.24.16) is Thanksgiving, and CFG will be CLOSED all day!

We will re-open Friday for the NOON class. The morning classes on Friday are cancelled as well.

Mobility- 10:00-10:30am
Lakota getting STRONG during her Seated Dumbbell Press!
Three rounds
For “Max Rep” sets, track largest single set for each movement
Weighted Strict Pull-Ups
Rest 30 seconds
Weighted Strict Supinated-Grip Pull-Ups (Max reps w same weight)
Rest 30 seconds
Strict Pull-Up (Max reps)
Rest 30 seconds
Strict Supinated Grip Pull-Ups (Max reps)
Rest 3 minutes


Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups

Track fastest and slowest rounds
If not able to complete volume in 8 minutes, modify row and run distances. Aim for 30 push-ups each round.