CrossFit Golden: Wednesday 7.13.16

Dr. Dorian is back!!! He will be at CFG from 5pm-7pm Wednesday, July 13th & July 20th this month. Athletes will be seen on a first come first serve basis.

Mobility- 10:00-10:30am


Welcome to CFG, Anne-Marie!


Weighted Pull-ups (Build to today’s 1-RM)
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM


Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters

Swings should be completed in no more than 3 sets each round
Pull-Up/variations should be done in sets of at least 3-5