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Thursday, Feb 16, 2017

CrossFit Goat – CrossFit (Goat)

The deadline to sign up for the 2017 CrossFit Goat Open is Friday at 8pm. Don’t miss out!


Not for time / Complete the following (heavy focus on movement quality, today is about training, not about competing):

A – 3 Sets:

10m DB Overhead Walking Lunge (RX = 50/35)

10 Strict Pull Ups (if unable, strict banded pull-ups or ring rows)

B – 3 Sets:

30 second L-Sit hold (paralettes)

10 1-Arm Alternating DB Press/Arm (find a good weight, you’ll know it when you feel it)

C – 3 Sets:

10 DB Burpee Box Step Up (RX = 50/35)

Cool Down


This has been often overlooked and skipped by many, but there is tremendous benefits as it will increase your body’s ability to move and recover. You won’t regret doing this.

author: Amanda Greaver