CrossFit Golden: Wednesday 3.18.15


Our fearless leader getting all of our new tires all cleaned up for a Boot Camp near you! How about our view at the gym, huh?


Snatch (10-15 minutes to play)

If you are new to the lift, spend this time practicing the movement to become more comfortable with technique
(Example: Hang Power Snatch)

If you are proficient with the lift, use this time to build to a heavy 1 rep for today. That does not necessarily mean a one rep max.


For time:
Row 1000 Meters

Three rounds of:
115/75 lb. Overhead Squat x 15 reps
Ring Dips x 15 reps

The 1000m row is the “Buy-In” for this workout. Complete it one time, then immediately move on to the 3 round workout.