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02
06
2017

Friday

CrossFit Goat – CrossFit (Goat)

Back Squat (Heavy Single, see comments for guidance. )

Guidance:

On the 0:00… 3 Reps @ 45% of 1RM

On the 1:00… 2 Reps @ 50% of 1RM

On the 2:00… 1 Reps @ 60% of 1RM

On the 3:00… 3 Reps @ 50% of 1RM

On the 4:00… 2 Rep @ 55% of 1RM

On the 5:00… 1 Rep @ 65% of 1RM

On the 6:00… Rest

On the 7:00… 1 Rep @ 70% of 1RM

On the 8:00… 1 Rep @ 75% of 1RM

On the 9:00… 1 Rep @ 80% of 1RM

Use the remaining time to get a heavy single for the day.

Quattro (Time)

“QUATTRO”

4 Rounds:

21/15 Calorie Bike

18 Wallballs (20/14) – Females to a 9′ Target

15 Kettlebell Swings (53/35)

12 Burpees

Assault Bike – 15/10 Calories per round

Rower – 21/15 Calories per round

*Complete on the rower with the above calories only if the bike is in use. Note which piece of equipment we used in the leaderboard comments. Post times to the leaderboard below.

author: Amanda Greaver