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Saturday, 04/30/2016

29.04.2016

CrossFit Goat – CrossFit (Goat)

Metcon (No Measure)

9AM Community Wod

0-8min

AMRAP

Curb and Back

10 Lunges

10 Sit ups

10 Push ups

9-13min

AMRAP

5 Burpees

10 Air Squats

14-20min

AMRAP

200m Run

10 Paralette Jumps

Power Jerk (15 min to build and work on form)

Metcon (No Measure)

90% effort

3min

5 BJSD 24/20

5/leg Front Rack KB Lunge 35/24

5 Sit Ups

rest 2 min

3 min

7 cal AB

5 TTB

7 Push Ups

rest 2 min

3min

Row 8 Cal

6 Burpees over the erg

15 DU

rest 2 min

3min

Curb and Back

5 Pull Ups

10 Air Aquats

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author: Amanda Greaver