CrossFit Golden: Wednesday 5.13.15

Dr. Dorian will be in from 4:45-7pm.


Alisha has only been here a few days, but already has her Cleans down. What a fast learner!


3 Rounds

Bulgarian Split Squat (6-8 reps each leg @ 30X1)
Rest 60 seconds
Dumbbell External Rotations (6-8 reps each @ 2020)
Rest 60 seconds


In teams of three, with only one work station per team, and only one partner working at a time:
Complete as many Wall Ball Shots (20/14#) as possible in 6 minutes.
Rest/Transition 1 minute
Row for as many Calories as possible in 6 minutes

Team Score = Total Reps Wall Ball + Total Calories Rowed