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04
01
2017

Wednesday

CrossFit Goat – CrossFit (Goat)

Metcon

Metcon (Weight)

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

Metcon

Triple Sec (AMRAP – Reps)

“TRIPLE SEC”

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.

author: Amanda Greaver