CrossFit Golden: Wednesday 2.18.15


Scott put up some big numbers on his Back Squat last week. We called this set the “Ring of Fire” with all of the Red, Orange, and Yellow!


Take 10-12 minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, Rope Climbs etc…


“15-Minute Work Capacity Test”
Complete as many rounds and reps as possible in 15 minutes of:

10 Push-Ups with Hand Release
15 Wall Ball Shots (20/14lb)
20 Kettlebell Swings (24/16kg)

No “Scaling Up” today. Aim to get Wall Balls and KB Swings unbroken.