Skill :
“Goat EMOM”
EMOM 10:
ODD Mins: 1 Movement Athlete Choice
EVEN Mins: 1 Movement Athlete
Choice
Metcon :
5-6 Rounds of:
1a) Heavy sledpush, heavy
sledpull, or 60s Max Effort Calories Row
or Assault Bike
1b) Front Rack Carry x 100 Ft (53s,
35s).
1c) L-Sit x 20s.
1d) Walking Lunges x 20 Reps (Athlete
choice of weight)
1e) DB Man Makers x 5 Reps
– 1 Renegade Row + 1 push-up + 1
renegade row + 1 push-ups + 1 squat
clean thruster
*Score = For Quality
*25:00 Cap