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Wednesday, Feb 15, 2017

15.02.2017

CrossFit Goat – CrossFit (Goat)

Don’t forget the deadline to sign up for the 2017 CrossFit Goat Open is Friday at 8pm. Don’t miss out because you waited too long 😉

Metcon (Time)

4 Rounds – 3:00/Round

Complete the following for time:

5 Chest to Bar Pull-ups

10 Burpees (touch pull-up bar on jump)

15 Wall Balls (20 to 10’/14 to 9′)

Score = cumulative time to complete all 4 segments
Performance:

5 Pull Ups

10 Burpees (touch pull up bar)

15 Wall Balls (14/10)

Fitness:

5 Ring Rows

10 Burpees

15 Wall Balls (10/8)

Metcon (Time)

Every 4 minutes (for 4 segments) complete the following:

25/20 Calorie Row

*Score = cumulative time to complete all 4 segments
Performance:

25/20 Calorie Row

Fitness:

20/16 Calorie Row

Cool Down

Recommended Cool Down (Extra Credit)

-Walk a lap outside

-Legs, legs, legs … foam roller and/or banded stretching

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author: Amanda Greaver