In CrossFit


“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.



A. 12 min to complete:
5×5 KB Rev Lunges (5/leg, build to AHAP)
5×5 Negative Push-Ups (5 sec on the way down each time)

B. 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 (10-1-10) For Time of:
DB Strict Press
Alt Pistol Squats
Lateral hops over DBs
*scale pistols w/a box or lunges


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