Goliath 3.16.21

CrossFit Goliath – CrossFit

Warm-up

2 Rounds For Quality

200m Run or Row

10 Single Leg RDL each side

10 Up Downs

10 Box Step Ups

Metcon (Time)

3 Rounds

800m Run

21 Dual DB Deadlift (50/35)

12 Burpee Box Jumps (24/20)

800/600m Row

Rest 2 min Between Each Round

*Time Cap For Each Round = 8 min*

Score = Total Time Including Rest
L3: (600m Run/Row) (40/30lb DB)

L2: (400m/600m Run/Row) (35/25lb DB) (20/14)

Foundations:

3 Rounds

200-400-200m Run

15 DB Deadlifts (35/25)

8 Burpee Box Step Ups

250-500-250m Row