Iron Grip CrossFit – CrossFit
The final GOAT day is here, ladies and gentlemen! Which means, we haven’t seen Muscle-Ups, Chest-to-Bars, Wallballs, Rowing, Overhead Squats, and a couple others, but among those options, those are the most likely to show up tomorrow. SO, if you know you do better with a movement having done it the day prior, pick two and practice them. If you know you do better having NOT practiced them, take today to just actively recover. Do some burpees and biking, maybe SOME skill but otherwise, enjoy this final GOAT day, and here’s to the end of the 2020 Open!!
Metcon
Open – Performance – Fitness
GOAT Day (AMRAP – Reps)
On the Minute x 20
Odd: Movement 1
Even: Movement 2
Practice Option 1:
On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups
Practice Option 2:
On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk
Practice Option 3:
On the Minute x 20:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb
Cardio Option 1:
On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups
Cardio Option 2:
On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees