/var/www/html/wp-content/themes/Divi/single.php Wednesday June 1, 2011 | Spartan CrossFit

Today we are starting Goat Month. Each of you need to decide what movement you want to work on the most (should be something that you are most scared of or whatever you dread seeing posted in a WOD) . ON day one of this month you will do (in addition to any SWOD and/or MetCon) one rep/attempt, day two you will do two and so on through the 30th when you will do/attempt 30 reps. Choose wisely! Please keep in mind you do not want to choose something that you are already pretty good at, this should be time designated for you to attack you WEAKNESSES (for those of you that have them).

Warm up: (5 minutes )

Goat Time: 5 minutes

SWOD: Deadlift 3×5 75, 80, 85%  (max effort plank between each set, then full recovery rest)

MetCon:

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Post time to comments.

MCCF Games Competitors:

4x 400m sprints (rest = time to do the sprint)