Goliath 12.10

CrossFit Goliath – CrossFit

Warm-up

2 rounds

5 Dive Bombers

10 T-spine rotations

10 prone press ups

10 snow angels

3 rounds

5 deadlifts

5 hang power cleans

5 push press (round 2 push jerk)

Power Clean (10×2)

Every :90 x 10

2 power cleans (ascending)

Work up to a heavy double for the day!

Metcon (Time)

8 rounds

10 pull ups

8 power cleans (135/95)

6 shoulder to overhead (135/95)
Rx+ (155/105)

BDG (185/125) (chest to bar)

L3: (115/85)

L2: (105/75) (strict banded pull up)

L1: (95/65) (jumping pull up)