Golden Goose

Barnes Corner CrossFit – CrossFit

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Workout of the Day

Golden Goose (9 Rounds for time)

On 3 minute mark for 27Min

A) 500m Row or Ski or 40/30 Cal Airbike

B) 400m run

C) 50 Wallballs 20/14

x 3
Score is time each interval for 9 intervals.

Work as fast as possible at the top of each 3 minute interval to complete task. Record time and Rest after completion until next 3 minute mark.

20 Minute Row (Distance)

For Meters
Test Rowing Level if you don’t have it.

Cash Out

Metcon (4 Rounds for time)

4 Rounds For Quality

12 Reverse Barbell Curls

12 Overhead Banded Tricep Extensions

12 Clamshells (ea/s)

AMSecondsAP L-Sit Hold
score L Sit total time

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