CrossFit Goat – CrossFit (Goat)
Segment Clean Pull (3,3,3,3 2 sec pause 2min rest. )
Pause above and below the knee.
Heavier than last week
High-Hang Clean (EMOM6- 2 reps MODERATE weight)
Same weight across. No building. You must be in the High Hang Position.
Metcon (AMRAP – Rounds and Reps)
7 Push Ups
7 Box Jump Overs 24/20
Metcon (No Measure)
10min TGU work- light weight pausing at positions. Not during class time. Members only.