CrossFit Goat – CrossFit (Goat)
Metcon (No Measure)
30 sec 85%
30 sec rest
Shoulder Press (1RM)
5 min Pull Up Test (Time)
Max rep Strict Pull Ups in 5 min. Each rep must be controlled on the way down. You cannot fall from the top or its a no rep.
The scale is ring rows. No kipping. There are two feet positions. 1 is feet directly under the rings. 2 is four toe to heel steps from under the rings. once you choose you may not switch positions during the workout.
Rest 10 min
5 min HSPU Test (Time)
Max rep HSPU in 5 min. RxPlus is Strict. Scale is push ups. Hand width must be between 36″/34″