On the Minute for 20:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2
“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.
If you were here last week, pick at least one new movement. The other one can be a repeat.
On the Minute for 20:
Odd Minutes – “Goat” #1 – Double Unders
Even Minutes – “Goat” #2 – Beat Swings
Goat Day
Emotm 20mins
Even- Snatch (35#)(5/min)
Odd- Bar hops (10/min)
Goat Day
Goat 1 – Snatch Complex up to 70#
Goat 2 – Beat Swings / Leg Raises
Thanks Cara!
30# ruck
Min 1 – 8 counts x7
Min 2 – 40 sec OH hold
Cashout
8 rounds
15 sec high plank
15 sec low plank
GOAT #1 – Row – goal 100 Cal…got 113
GOAT #2 – OHS x 5 – 4 x 75# – 6 x 85#
OG
Floor Press x5
5 Sets at 70% = 165#
Death By Calorie Row
Row 3 first min
Row 6 second min
Row 9 third min etc..
Finished 18 Cal row with 1 second left and did not continue into the 21 Cal row