CrossFit Goat – CrossFit (Goat)
Clean and Jerk (1RM )
Bullfrog (AMRAP – Rounds and Reps)
30 Calorie Row
30 Box Jumps (24/20)
30 Thrusters (65/45)
Row – maintain a pace slightly higher than your recovery pace.
Box Jumps – Consistency is key. If we open with 30 reps straight and in round 2 we drop to 3×10, we want to change our strategy. 20-10, 15-15, 12-10-8 with brief composure breaths on the top of the box is a great option.
Thrusters – Same mindset as above. Opt for conservative in the first round as you can always become more aggresive throughout….just don’t go the opposite way. Here is where you push.
Performance: Same as above but may step.
Fitness: Scale box and bar as needed.