Goliath 3.1.21

CrossFit Goliath – CrossFit

Warm-up

Amrap 6

30 sec handstand hold

30 sec plank (alternate elbows and straight arm every round)

30 sec wall sit hold

2 sets

10 barbell deadlifts (45/35)

10 bird dogs

10 push ups

Deadlift (5-5-4-4-3-3)

Every :90 complete 1 set

5@60%

5@65%

4@70%

4@75%

3@80%

3@85%

I want the focus to be on the final 3 sets, this is where it should feel challenging. If these percentages are challenging to you from the get go, drop them by 10% for the day

Metcon (Time)

For Time

12-9-6-9-12

Deadlift (315/205)

Handstand Push-up

*10 min cap
RX+ 50ft Handstand Walk between each set of DL

L3: (275/185) (1 min HSW practice)

L2: (225/155) (3 wall walks)