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Saturday

21.01.2017

CrossFit Goat – CrossFit (Goat)

Metcon

Metcon (AMRAP – Reps)

EMOM x 12

Odd Minutes – wall to wall sprints X6

Even Minutes – Ring Dips

Recorded score is ring dips, and you have the full minute to accumulate repetitions. Use the minute wisely and plan your sets ahead of time.

Metcon

Slingshot (Time)

6 Rounds, “On the 3:00″…

50 Dubs

10 Power Snatches (95/65)

10 CTB Pull-Ups

*** Your score today is your slowest round, in any of the six intervals.

For example, if your times are 1:40, 1:50, 1:55, 1:57, 1:52, 1:50, your score for the day would be 1:57.
Performance:

50 dubs or 100 singles

Power Snatches (45/35)

Pull-ups

Fitness:

100 singles

10 DB Hang Power Snatches (30/20) – Alternate Arms

10 Ring Rows

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author: John Burroughs