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)