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Tuesday

07.02.2017

CrossFit Goat – CrossFit (Goat)

Metcon

50 calorie row (Time)

50 calorie row
You have a 5 minute window, then the next workout starts immediately at the 5 minute mark.

Blue’d Up (Time)

5 Rounds:

10 Power Cleans (115/80)

10 Bar-Facing Burpees

*We are looking for a power clean weight that allows 20+ reps when fresh.
REST 3 MINUTES, then 50 calorie row.

Performance level scale weight in accordance with instructions above.

Fitness level use dumbbells (30’s/20’s) or an empty barbell as instructed by your coach. Regular burpees are acceptable, modify as needed.

50 calorie row (Time)

50 calorie row

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author: John Burroughs