CrossFit Golden - Open Gym
3 Rounds of
10 angled lunges (5 each leg)
10 banded good mornings
Real warm-up called for 10 F/B skater walks, 10 banded good mornings, 10 Jane Fondas, 8 each DB Crossbody RDL (2011) each round. I did not know what half that stuff was.
4x 2 min round for max reps (rest 2 minutes between rounds)
Max Reps 24" box jump over
I probably should have scaled this as I saw folks getting much higher counts for max reps, but it was still a good workout. It took me about 1:15 to finish the row, 15 seconds to transition and then 30 seconds for the box jump overs.
The deadlift, estimated by max at 250#. It may be as high as 275#, but I thought this was a safe starting place.