Goliath 4.14.21

CrossFit Goliath – CrossFit

Overhead Squat (5-5-5-5-5)

5@55%

3×5@64%

5@55%

between sets complete

3 sets of 12 Single arm DB row each side

Metcon (Time)

Revenge Of the Lunge

3 Rounds

40 Cal Row

16 (8/8) Back Rack Lunge (95/65)

25-20-15 Overhead Squat (95/65)
L3: (75/55)

L2:

3 Rounds

30 Cal Row

16 BRL (75/55)

20-15-10 OHS (75/55)

L1:

3 Rounds

25 Cal Row

16 BRL (65/45)

15-10-5 OHS (65/45)

Foundations:

3 Rounds

25 Cal Row

16 Alt Box Step Ups (20/14) *weighted if able*

20-15-10 Goblet Squat

Extra Credit

Core

3 Rounds

1 min plank

20/20 Side Plank Elbow to Knee Touch

rest as needed between sets