July 26, 2017

A. “Goat” work – 10 min EMOM
“Goat” is CrossFit slang for a movement that challenges us. Examples: Doubles, Ring Dips, Snatches, Overhead Squats, etc. These are the best days to turn perceived “weaknesses” into “strengths.”

Keep you heart rate (and weights) low during this practice – this is the best way to dial in mechanics and improve our technique. As an example, to improve the technique of doubles, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

B. Two Rounds for Time:
800 meter Run
150 Doubles (300 Singles)
50 KBS (53/35)