9
Nov
Goliath 11.9
CrossFit Goliath – CrossFit
Front Squat (1xME)
Do a few warm up sets
-then-
5@75%
3@85%
Shoot for a new 1RM!!
(you get 2 attempts if you fail a weight, dont hit it 5 times and kill yourself)
Optional: Superset with 20 russian twists with the heaviest DB possible. I suggest doing these to help prep your core for that 1RM attempt!!
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
8/6 Cal Bike
8 Pull-Ups
10 Alt DB Lunges 50/35’s
*At minute 9, switch to 10 DB front squats with 1 DB vertically (go up in weight on these if its too light)