CrossFit Golden - Coach Lacey
Banded left shuffle, right shuffle walk
Air Squats on 32X0 cadence
5 Rounds of 5 reps every 3 minutes on 32X0 cadence (75#)
3 Rounds for time of
500 meter row
12 DL (BW)
21 BJ (20")
I scaled the DL to 135# instead of 195#. The 2nd and 3rd round, I scaled to 350m on the row. I did 10 BJ the first round and switched to step ups. I finished in 16:27.
I signed up for an unlimited membership starting January 2nd, 2019.