CrossFit Golden: Wednesday 12.30.15

New Year’s Week Schedule
Thursday 12/31 – Last class will be 12:00 noon, no afternoon/evening classes
Friday 1/1 – CLOSED New Year’s Day
Saturday 1/2 – 8am Boot Camp, 9am CrossFit Kids, 9am Olympic Weightlifting
His nickname is “The Unit” for a reason! Matt crushed his Clean and Jerks on Tuesday.
Skill/Gymnastics Work

Every 2 minutes, for 12 minutes:

Minutes 1-2 & 7-8: Rope Climb x 2 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups…or better yet, L-Pull-Ups Hanging from Towels)

Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time

Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)


Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Strict Pull-Ups (ladies – perform 10 strict)
15 Kettlebell Swings (32/24 kg)

If weather doesn’t permit running, complete 600m Row. Hail Mary rule applies, if you start a run/row before time expiring, count it, but also finish the distance.
Pull-Ups can be done as singles, but try not to miss a rep.
Aim to complete all KBS in 2 sets or less.Run/Row = 1 rep.
(So 31 reps per round)