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Wednesday, 04/20/2016

CrossFit Goat – CrossFit (Goat)

Metcon (No Measure)

10min Turkish Get Up Practice: If movement is very proficient then build to moderate weight for a few sets.

Segment Clean Pull

Pause above and below the knee.
the rep scheme did not post but the reps are below.

3,3,3,3 rest 2min

Metcon (AMRAP – Rounds and Reps)


Curb and Back x5

10 Deadlifts 225/155

15 RKBS 53/35

20 Box Jump Step Down 30/24

40 DU
RKBS- Kettlebell above shoulers, we know this is not how we normally teach but today is different for reasons that cannot be discussed 😉

Do not gt used to it.

author: Amanda Greaver