CrossFit Goat – CrossFit (Goat)
Deadlift (4,3,3,2 @ 4141 rest 2 min)
Each set is heavy, Build per set. Tempo must PERFECT.
Single Arm Bench Press 6/arm @ 3111
Front Rack KB Carry- Cone and Back AHAP
rest 90 sec
Metcon (AMRAP – Reps)
Max Reps DB Thrusters 40/20
**Every Break 3 burpees with DBs
No resting with DBs. If you stop moving then you have to do the burpee penalty.
Burpees- Do the push up while holding the DB and then stand up with them like a deadlift.