CrossFit Goat – CrossFit (Goat)
Metcon (12 Rounds for reps)
SKILLS: DU + HSPU
Alternating EMOM x 12
Odd Minutes – :40s Double-Unders
Even Minutes – :30s Kipping HSPU
This section of work is for practice/training. We are not racing.
For athletes who have proficient DUs and/or HSPUs work to be consistent across each round. For example, you may want to strive for 20 DUs each round or 4 HSPUs. The point is to not burn out but to build consistency and stamina.
This is a great chance to practice Double Unders.
If we do not have HSPUs, choose between handstand holds and seated 2-arm DB press.
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
15 Power Snatches, 75# / 55#
Now we are racing!