Goliath 8.6

CrossFit Goliath – CrossFit

Metcon (Weight)

As Many Rounds As Possible in 25min.

5 Heavy Front Squats

immediately into;

5 Weighted Chin-Ups (underhand grip)

immediately into;

50 Double Unders

Rest 90sec.
*Little slower paced bodybuilding style day. Gotta have these days to give your CNS a rest. This is still a HELL of a workout if you challenge yourself on the movements.

*I want you to CLEAN the weight off the ground! Should be a pretty spicy clean. If you absolutely can not clean something that would be hard for you for 5 squats, then you can use a rack.

Extra Credit

10min. To Finish….

30 Plate Sit-Ups

30 Reverse Plate Sit-Ups (35/25lb.)

Rest 60sec.

20 Plate Sit-Ups

20 Reverse Plate Sit-Ups (35/25lb.)

Rest 30sec.

10 Plate Sit-Ups

10 Reverse Plate Sit-Ups (35/25lb.)