CrossFit Golden: Wednesday 4.9.14




This handsome devil is not going to like that I posted his “Senior Pic” on the CFG Website, but it needs to be done.
Our very own Casey, has been training for most of the past year to “qualify” for try-outs for the Green Berets.

This past weekend, he made it through the 3-day event and will be able to attend try-outs in Ft. Bragg in November.

Casey, we’re so proud of you, man.  Congrats!



Four Sets

Rest ~:90 between movements and between rounds

Shoulder Press (3-5 reps @ 20X1)

Toes to Bar (10-15 reps
Three sets for max reps of:
Pull-Ups x 60 seconds
Rest 30 seconds
95/65 lbs Thrusters x 60 seconds
Rest 30 seconds
Double Unders x 60 seconds
Rest 30 seconds

Input your TOTAL score for each movement in the respective line. In the “Notes”, track your score by round.