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CrossFit Golden: Friday 10.14.16

13
Oct

CrossFit Golden: Friday 10.14.16

PartnerWarmUp
When partner warm-ups look like you’ve got an audience!
Strength
Weighted Pull-ups (5 sets of 2 reps)
Rest :30 after each set of 2
Immediately followed by…
Strict Supinated Grip Pull-Ups (5 rounds of 30 seconds for Max Reps)
Rest :30 after each :30 of work
Track largest single set of :30, does not have to be unbroken.
Simply write “:30 max reps” in comments

Conditioning

Against a 4-minute running clock:
500 Meter Row
20 Box Jump-Overs (24/20″)
Double-Unders x Max Reps

Rest 4 minutes and complete three sets
Add total DUs over all 3 rounds
Everyone should TRY DUs today!
If it’s just not happening, note “Single-Unders” in comments

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