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Wednesday, Feb 22, 2017

22.02.2017

CrossFit Goat – CrossFit (Goat)

1-Mile Run (Time)

Max Effort 1-Mile Run

2:00 squat test (AMRAP – Reps)

30 Day Challenge Competitors: as many reps as possible of air squats. Rest exactly :60 before moving to push-ups.

2:00 push-up test (AMRAP – Reps)

30 Day Challenge Competitors: as many reps as possible of push-ups. Rest exactly :60 before moving to sit-ups.

2:00 sit-up test (AMRAP – Reps)

30 Day Challenge Competitors: as many reps as possible of sit-ups.

Metcon (No Measure)

10:00 EMOM

Odd Minutes: 5 Strict Pull Up

Even Minutes: 5 1-Arm DB Press/Arm
EMOM begins after 5-10 minute rest following Body Fat Re-Test

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author: John Burroughs