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16
12
2016

Friday

CrossFit Goat – CrossFit (Goat)

Metcon

Avalanche (AMRAP – Rounds and Reps)

“AVALANCHE”

AMRAP 15:

12 Box Jumps (30″/24″)

9 Power Snatches (95/65)

3 Bar Muscle-Ups

If we have 3 c2b and 3 dips then do banded bar muscle ups. If you have a chicken wing let’s get rid of it, do banded bar muscle ups. If you are still working the bar MU do 2 of your most difficult style pull-up (c2b, strict, etc…)

Metcon

Metcon (Time)

For Time:

25 Barbell Facing Burpees

Rest 1:00

25 Barbell Facing Burpees

author: Amanda Greaver