Warm Up: 

400 m Run / 500 m Row

Stretching & Mobility


"This or That Thursday"


30 Min AMRAP

15 V-Ups

30 Bicycles

15 Sit Ups

500 m Row

30 Flutter Kicks

15 Burpees

30 Mountain Climbers

400 m Run



'Goat' Day

EMOM x 20

Odd Min: 'Goat' 1

Even Min: 'Goat' 2

'Goat' is CrossFit slang for a movement we have difficulty with. Choose 2 'Goats' to work today.

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