Goliath 4.22.21

CrossFit Goliath – CrossFit

Deadlift (15-12-8-5-5-5)

15@40%

12@45%

8@55%

5@64%

2×5@68%

Complete 3×15 seated Single arm DB overhead press throughout

Metcon (AMRAP – Rounds)

EMOM 36

1) 15/12 Cal Row

2) 15 Toes to Bar

3) 14/10 Cal Bike

4) 5 Power Clean (135/95)
These numbers are going to be scaled individually. You should be spending 40-45 seconds on the bike and rower at most. The others should be finished in roughly 30 seconds to allow for rest and transition. For Toes to bar, pick something you can go unbroken on for the majority of the workout. dont start with 10, then do your last round at 4 reps. Scale based on your ability, not your ego. I know i will likely not be doing 15’s

score is going to be completed rounds of EMOM