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STRUCTURE: Athletes can choose between two EMOM 20 options. Athletes competing in the Open should scale intensity back today and practice on 1 or 2 skills. Key work is practice . . . This means less reps/speed/weight/intensity and more intention! Athletes looking for a sweaty workout can complete “DRYWALL”

STIMULUS: “GOAT DAY” is a Skill/Practice workout.

STRATEGY: “GOAT DAY” athletes should choose two movements that they would like to practice under no fatigue. Athletes can also choose one movement and Recover Bike for Minute 2.

“DRYWALL” athletes should complete Kettlebell Swings unbroken, push the pace on Wall Walks and recover on the Bike.

SCALING: “DRYWALL” athletes can do Wall Walks for RX+ or DB Rows. Athletes should choose a kettlebell weight they can go unbroken all 10 Rounds.

SCORING: “GOAT DAY” is a checkbox workout to encourage athletes to have a practice mindset.

“DRYWALL” athletes’ score will be Total Reps of Wall Walks /DB Rows + Bike Calories


“Drywall” (2 Rounds for reps)


EMOM 20:

Minute 1: 15 Kettlebell Swing +

Max Dumbbell Rows

Minute 2: Calorie Bike /Row

* DB Row is Left Arm + Right Arm = 1 rep

* Score is Total Cals and Total WW or DB Rows

RX+-Max Wall Walks

RX-53/35#, 35/20# DB

50-59-35/26#, 20/15# DB

60+-26/18#, 15/10# DB

Basics-10 min

“1/2 GOAT DAY” (2 Rounds for reps)

“1/2 GOAT DAY”

On the Minute x 20:

Odd Minute: Machine Calories

Even Minute: “Goat” Movement of Choice

*”Goat” is a word used in CrossFit to describe a movement that is challenging for us

*Today is geared towards “practice” and dialing in mechanics at a controlled heart rate

*Score is total number of Calories and total number of GOAT movement, put what your GOAT was in comments