Thursday March 9th 2017

CrossFit

Goat Day

15 Min EMOM

1 Weakness

2 Weakness 

-into-

2k Row for time

-into

15 Min EMOM 

1 Weakness 

2 Weakness 

*This is unique to our goat work and its purpose is fatigue and skill. The first EMOM should largely be centered around skill work, and development. Movements that you may have some grasp of or not, perhaps progressions, or even strength work. Immediately upon the strike of 15:00 you will commence a 2k Sprint (10 min cap) At 25:00 you will move straight into the next EMOM. For this segment, the goats should be movements you grasp, you may just need to work transitions, and cycling etc.