Group Warm-up: 2 min DU
Strength: 20 minutes to work Hang Snatch (yes with a full squat) followed by an OHS
Then, 10 mins to select / warm up / work your goat*. Pick one of these: OHS, kipping for TTB, Ring dips, rope climb, MUs
Then, “Goat & Run”
10 min AMRAP of:
- 100m Shuttle run (cones are spaced 10m apart – 100m = 10 one way trips between the cones or 5 down and backs)
- X reps of Goat (coach to help you determine reps)
* For those who may not know the definition of goat – a “goat” is a CrossFit term for something you’re bad at or you want to improve. There may be other movements that you want to improve but these are your list from which to select from today. You will have plenty of opportunity to work your double-unders and other high-goat-like movements this week.
