CrossFit Golden: Wednesday 3.11.15


Little Todd gettingĀ some Vitamin D while Back Squatting on Monday!



Four sets

Bench Press (4-6 reps @ 20X1)
Rest 90 seconds
Single Arm Dumbbell Row (8-12 reps @ 2111)
Rest 90 seconds



In teams of two, partners alternate to complete three sets each of:
Kettlebell Swings x 20 reps (24/16 kg)
Dips x 15 reps
400 Meter Run

Aim for swings to be unbroken each round!

Dips should go Ring, Matador, Box in order from most to least challenging.