Goliath 3.2.21

CrossFit Goliath – CrossFit

Warm-up

3 Sets

100ft walking lunge

10 box jumps with step down

30 sec ring support hold

30 ring dip support hold

Metcon (AMRAP – Reps)

5 Rounds

In a 4 min window

50ft Back rack barbell walking lunge (135/95)

20 box jump overs (24/20)

*in remaining time, max ring muscle ups

Rest 2 min after each round
L3: (115/75) (24/20 box jump or step over) (bar muscle up)

L2: (95/65) (20/16 box jump or step overs) (chest to bar/banded or jumping muscle up)

Masters: (75/55) (24/20)(chest to bar)