CrossFit Golden: Wednesday 11.5.14

4
Nov

CrossFit Golden: Wednesday 11.5.14

BootCamp11-4

 

Boot Camp was super fun on Tuesday, great job, everyone!

 

Strength
Five rounds
Bench Press (2-3 reps @ 20X1)
Rest 30 seconds
Strict Toes-To-Bar (8-10 reps)
Challenge yourself to do these strict – no swinging – and at a controlled tempo

Rest 2 minutes

 

Conditioning
Two sets of:
Complete as many rounds and reps as possible in 4 minutes of:
5 Ring Dips
10 Pull-Ups (Chest 2 bar for more advanced)
15 Kettlebell Swings (24/16 kg)
Rest 60 seconds between sets and pick up where you left off