East, Thursday, 07/26/2018

CROSSFIT
*Performance Week
 

GOAT DAY

20min Alt EMOM:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2

**“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today.

COMPETITION

Rest

LEANX

5 Min AMRAP:
KB Complex:

5 SA Swings
5 SA Hang Cleans
5 SA Hang Snatch

-then-

3 Min AMRAP x 4:

50 Double Unders
ME Sit Ups
*rest 1 minute between sets

-then-

Partner Rowing Intervals:
10 Rounds:

200m Sprint

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