Goliath 11.16


Goliath 11.16

CrossFit Goliath – CrossFit

Back Rack Lunge (5×8)

In an 18 min window

4-5 sets:

With your front foot on a 45lb plate, complete 8 reverse lunges on each leg. 16 total reps. Work up to a heavy weight.

Between sets, complete 5 strict chin ups, add weight if possible. Scale with a band if you’re still working on them

Metcon (AMRAP – Rounds and Reps)

Amrap 5

5 Pull-Ups

10 Front Squats (96/65)

5 Pull-Ups

10 Shoulder to Overhead (95/65)

Rest 1 min. Repeat 3 times. Start where you left off. Score is total rounds and reps
Rx+ (115/75) OR (3 Muscle ups)

BDG (115/75) AND (3 Muscle ups)

We will be doing a couple weeks of unilateral work before we start our next cycle.