Goliath 6.11

CrossFit Goliath – CrossFit

Metcon (Weight)

Get some good warm up sets in and get a good dynamic warm up going for these runs coming up.

5 Rounds:

5 Hang Power Cleans

immediately into;

5 Bench Press

immediately into;

400m Run

Rest 2min. After Each Round

*The weights are meant to be as heavy as possible for ALL rounds. However, some small jumps here and there are permitted.

*Run as fast as you can repeat! So that should be around 80-85% effort. Try and be within 2-3 seconds on each one.

*It’s VERY important to give your body days like this. You can’t be going HAM sandwich every single day. Have something left in that tank? Good! Bring it with you tomorrow 🙂

Extra Credit

Extra Credit and if time allows:

3-4 Rounds: (Bring sexy back)

10-12 DB Skull Crushers

immediately into;

1min. of Max Effort Double Unders

Rest 90sec.

25/15s are usually pretty good on skull crushers but you can do whatever works for 10-12 reps.