CrossFit Goat – CrossFit (Goat)
Metcon (AMRAP – Reps)
On The Minute x 12
Even Minutes – Power Snatch (3-3-2-2-1-1)
Odd Minutes – Ring Muscle Up Max Reps
On rounds 1 and 2, perform 3 power snatches.
On rounds 3 and 4, perform 2 power snatches.
On rounds 5 and 6, perform 1 power snatch.
Record Muscle Up reps for scoring. Post Power Snatch weight in the comments section.
Fitness level – use DB and perform listed number of power snatches with EACH arm. Climb in weight.
If you do not have muscle ups but have 5 strict pull-ups and 5 strict dips, this is for you: https://www.youtube.com/watch?v=jtmu_0qVZnk
Everyone else perform burpee pull-ups or burpee ring rows.
Opening Day (Time)
21 – 15 – 9:
Wallballs (20/14) – Both to a 10′ Target
Box Jumps (24″/20″)
Kettlebell Swings (53/35)
30 MINUTE TIME CAP (Don’t worry, you shouldn’t come close to this if loaded properly.)
We are looking for a thruster loading today that allows for 21+ repetitions unbroken when fresh.
Scale wall ball weight as necessary, but we are ALL still using a 10′ target.
Pull-ups or Ring Rows
Scale wall balls as needed; normal height requirements
KB or DB Thrusters (20/10)
Scale box height and step as needed