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CrossFit Goat – CrossFit (Goat)


Front Squat (Even 3 Front Squat, Odd 6 Back Squat)

Alternating on the Minute x 12 (6 Rounds):

Even Minutes – 3 Front Squats @ 70% of 1RM Front Squat

Odd Minutes – 6 Back Squats @ 70% of 1RM Front Squat


Metcon (AMRAP – Reps)

3 Rounds with a running clock (18:00 total)…

Minutes 0-2 – 20 Kettlebell Swings (53/35)

Minutes 2-4 – 20 Wallballs (20/14)

Minutes 4-6 – Max Ring Muscle-Ups

Your score is total ring muscle-ups. We are only using rings today.

If we reach 90 seconds in either the KBS or WB interval in that first round and are still working towards the totals, cap ourselves there, and aim to match that count for rounds 2 and 3.
Scale KB and WB weight as needed.

Those with 5 strict pull-ups and 5 strict dips may continue to train banded muscle-up drills.

Performance level will do ring rows from a parallel position, even better if we can get your feet on a plate or a box. This is way harder. Expect less reps.

Fitness level do regular ring rows, but take one or two steps forward from where you normally are. Let’s work those rear rotators so we can prep you for kipping pull-ups one day.

author: Amanda Greaver