CrossFit Golden: Wednesday 3.26.14


Some of our athletes got to do the first real “outdoor” workout of Spring 2014 yesterday!

I love our gym.



Four rounds of Strength today

Front Squat (3-5 reps @ 30X1)
Rest 20 seconds
Pull-ups (Max Reps)
Crash. And. Burn. Go for MAX reps every single time.

Rest 2-3 minutes between rounds


10 Minute AMRAP:
Power Clean (155/105lbs) x 10 reps
Burpees x 10 reps

Cleans should be done in no more than 2-3 sets if you need to break them up.

Burpees – go fast.