CrossFit Goat – CrossFit (Goat)
Seated Strict Press (4,4,4,4 @ 31X1)
Sit tall on a bench and perform a normal strict press.
Build in weight. Perfect midlines.
Metcon (5 Rounds for reps)
Odd- 8 Front Rack Lunges 95/65
Even- Max Effort FLR
Your score is your seconds for each round on the FLR. You have to start at the top of the minute or the set does not count. Only one try each set.
Death by 10m (AMRAP – Rounds and Reps)
Score is rounds plus the number of attempted 10m.