Warm Up

400 m Run / 500 m Row

20 GHD Sit Ups

20 Push Ups

20 Air Squats

50 Double Unders (200 Singles)



Coach Choice



"Goat" Day

EMOM x 20

Odd: Goat 1

Even: Goat 2

"Goat" is CrossFit slang for movement you have difficulty with

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