CrossFit Golden: Wednesday 8.27.14



Coach Ryan and our gym mascot. The Bogeman!


Weighted Pull-ups (Build to today’s heavy 1RM)
In six attempts or less, find your 1-RM Weighted Pull-Up

Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.


Complete as many rounds and reps as possible in 10 minutes of:
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)
Run 200 Meters

If you are participating in the Pull-Up Challenge, your workout will replace the pull-ups with 10 Medium-weight Pendlay rows per round. It’s your rest day from Pull-Ups. Enjoy it!


Pull-Up Challenge