17
Dec
Goliath 12.17
CrossFit Goliath – CrossFit
Warm-up
3 Rounds
5/5 Squat Reach
5/5 Side Bends
10 Romanian Deadlifts
5/5 90/90 Hip Switch
Metcon (AMRAP – Rounds)
EMOM 5
15/12 Cal Row
EMOM 5
5 Deadlifts (225/155)
EMOM 5
15/12 Cal Row
EMOM 5
5 Deadlifts (275/185)
You stay at the same station for ALL 5 min before switching. So for rowing section, you never get off the rower.
*no rest between sections
Choose a CHALLENGING weight on your deadlift, but make sure you can do it unbroken each minute with solid form
RX+ 315/205 the entire time
Score is rounds you finished
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
*10 min cap
Keep your butt on the floor when you extend over the abmat