2/28/19

Metcon
Goat Day
OPEN – PERFORMANCE – FITNESS

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

Below are examples of a few different options for Goat Days.

### Practice Option 1:
On the Minute x 20
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups or Progression

### Practice Option 2:
On the Minute x 20
Odd Minutes: 1-2 Ring Muscle-ups or Progression
Even Minutes: 30 Seconds Handstand Walk or Progression

### Practice Option 3:
On the Minute x 20
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb or Progression

### 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

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