Goliath 7.29


Goliath 7.29

CrossFit Goliath – CrossFit

Metcon (AMRAP – Rounds)

“Pump Session ”

As Many Rounds As Possible In 20min.

15/12 Cal Assault Bike

10 DB Bench Press 50/25s

50 Double Unders

10 Pull-Ups

*Rest 90sec. After Each Round
*Do a round FAST, then rest 90sec. and repeat.

*A lot of you guys are very strong on bench so feel free to use 70s for RX+. You may also swap out the pull-ups for 2 rope climbs if you like.

*Score is # of rounds completed

Extra Credit


21 Plate Sit-Ups

21 DB Russian Twists 45/30lb.

Rest 60sec. Between Sets. Repeat For 3 Total Sets.

DB Russian Twists are L+R= 1 rep