CrossFit Goat – CrossFit (Goat)
Alternating on the Minute x 12 (6 Rounds):
Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat
Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat
Triple Sec (AMRAP – Reps)
5 x 4:00 On / 4:00 Off:
30/20 Calorie Row
15 Burpees over Rower (lateral)
Max 10 Meter Shuttle Sprints in time remaining.
Rest 4:00 between windows.
Set two cones 10 Meters apart from each other for the shuttle runs. Each time you move cone to cone (1 length, or 10 Meters), this counts as 1 rep. This is the scored portion. Add the total from all five rounds together.