Goliath 12.15

CrossFit Goliath – CrossFit

Warm-up

2 Rounds

10 Sassy Hips

10 Cossack Squats – https://www.youtube.com/watch?v=uK5bgeZixIY

10 Table Top to Crab

10 Prone Snow Angels – https://www.youtube.com/watch?v=Zn8D85AcL5A

10 Toe Elevated Air Squats – https://www.youtube.com/watch?v=7tI9EwN9YA4

Clean Complex (5×1)

1 Squat Clean + 1 Hang Squat Clean + 2 Front Squats
You’ll have 20 min to work up to a moderately heavy weight, then do 5 sets of the complex at that weight

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

3 Burpee Pull-ups

4 Thrusters (95/65)

8 Bar Facing Burpee

12 Cal row

Rest 3 Min

AMRAP 7

3 Burpee Pull-ups

4 Thrusters (95/65)

8 Lateral Burpees Over Bar

12 Cal row
Rx+ (115/75) OR 2 ring mups/2 bar mups

BDG (115/75) AND 2 ring mups/2bar mups