Friday 21DEC18

CrossFit East River – WOD

Skill

1: Metcon (No Measure)

SKILL/PRACTICE

Spend 5:00 Discussing and Setting up

2 Gymnastic Goat Movements

Then…

EMOM x 10 MINUTES

Min 1 – Goat Movement #1

Min 2 – Goat Movement #2
Examples of GOAT movements include: HSPUS/Pistols/Stringing T2B/Strict Pullups/Butterfly Pullups/etc

Metcon

2: CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups