CrossFit Golden: Wednesday 11.26.14


CrossFit Golden: Wednesday 11.26.14


Fran has a wrist issue she’s battling with, so she can’t do 2-armed Kettlebell Swings without pain. What does she do instead? She only uses one arm, and STILL lifts more weight than a lot of other people! You’re an inspiration, Frannie!



Three rounds today
Overhead Squat (8-10 reps @ 2010)
Rest 10-15 seconds
Ring Dip (10 reps @ 1010)

Scale UP will be Muscle-Ups x 4-6 reps
Modification will be Matador or Box Dips

Rest 3 minutes between rounds



In teams of two, partners alternate rounds to complete three each of:
Kettlebell Swings (24/16kg) x 30 reps
400 Meter Run

Aim to complete all 30 KB Swings in no more than 2 sets. On the runs… go for it!