10.7.19

60 sec Challenge:
22 Burpees

“Goat Day” *
On the Minute x 12
Odd Minutes: Movement 1
Even Minutes: Movement 2


Metcon:
3 RFT
20 KB Swings 32/24kg
15 HSPU
TC 7 min

Rest 3 min

3 RFT
10 Pullups
5 KB Push Press 32/16kg
TC 4 min

* “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups... These are the best days to turn perceived weaknesses into strengths. No better way to do that than today.
For the next five Thursdays during the Open, we will run these Goat Days. Since we do not know what movements will come out for Friday’s workout, this is an opportunity for athletes to choose what they would like to do as opposed to programming movements that may or may not show up tomorrow. Sticking to the same movements over the five weeks that have the biggest potential of moving the needle for athletes is better than picking different movements from week to week.