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13
05
2016

Saturday, 05/14/2016

CrossFit Goat – CrossFit (Goat)

Metcon (No Measure)

Community Wod

0-8min

3-6-9-12-15-18…

Burpee

*Curb and Back after each set

10-15min

5 Push Up

7 TTB

9 Air Squats

17-22min

Max Meters run

Power Jerk (Pause Power Jerk + Power Jerk)

3 sec Pause in the dip

Metcon (No Measure)

85 % Effort

AMRAP5

4 Pull Ups

12 Air Squats

Curb and Back

rest 2 min

AMRAP5

10 Lunges

8 Cal AB

6 TTB

rest 2 min

3min Row at sustainable pace

rest 2 min

AMRAP5

15 Double Unders

10 Box Jump step overs w/ sandbag

5 DB Burpees 20#/10#

author: Amanda Greaver