CrossFit Goat – CrossFit (Goat)
Deadlift (5,5,5,5 @ 41X1 rest 2 min)
Single Arm DB Bench Press 8 reps/arm @ 30X1
FC to Cone and Back AHAP
rest 90 sec
Post FC weight to comments.
Bench grip is semi-supinated. The DB will be parallel to the bench long ways.
Metcon (AMRAP – Reps)
ME Wall Balls
**Every break is 3 burpee penalty