Warm Up

400 m Run / 500 m Row

Coach's Choice

Breakfast Club Warm Up:

10 Rounds - 20 Min Time Cap

1:30 sec Fast Laps

Choose Your Poison:

3 Rounds for Time

2 Laps / 500 m Row

25 Wall Balls (20/14)

1 Med Ball Lap (ball overhead)

25 Burpees

250 m Row

25 Mountain Climbers

1 Med Ball Lap (ball overhead)

25 Jumping Jacks

250 m Row




"Goat Day"

EMOM for 20 Minutes

Odd: "Goat #1"

Even: "Goad #2"

Note: "Goat" is a CrossFit slang for a movement we have difficulty with.

Ex: Double Unders, Ring Dips, OHS, Muscle Ups...

Choose 2 "Goats" to work on today.


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