CrossFit Golden: Wednesday 7.22.20

A Thanks to Our Members 🙂


Every 90 Seconds, for 15 minutes, (5 sets) of: 

Station 1 – Bent Over Barbell Rows 5-8 Reps 

Station 2 – Plyometric Push Ups – 5 Reps


For time:

50 Calories of Rowing 

40 Ab-Mat Sit Ups

30 Hand Release Push-Ups 

20 Dumbbell Thrusters (50/35 lbs)  

10 Dumbbell Renegade Rows (L Row + Right Row = 1) (50/35 lbs)

*If performing at a fast pace is uncomfortable in a mask, remove the row, lower the reps, etc. and perform for strength and quality instead.

Zoom Link for On Demand Class:

8AM Class (Mon-Fri):

Meeting ID: 371 461 013

Password: 385206


Posted after our live feeds everyday on our IGTV for lifetime access. 

M-F 8am LIVE

Arm Pharm Friday at 10am LIVE

Sat and Sun at 9am LIVE