Partner Workout AMRAP in 10 min:

15 KBS (24kg/16kg)

30 Double Unders

200m Run

2 min rest

Partner row for as many calories as possible in 5 min. Partners share one rower and rotate every 10 pulls.

2 min rest

Partner AMRAP in 10 min:

5 Burpee Box Jumps

1 Rope Climb

200m Run

Partner A does 15 KBS while Partner B does 30 DU’s. Once each partner is done with their respective exercise they switch. When both partners are done, they run 200m. That makes one round.

Thanks to CrossFit Santa Cruz Central for this one.

Then at 10am come in or stick around to take on you goat or goats. What is a “goat”? Here is one take from CF One World:

Your “goat” in your training is that thing you really suck at. EVERYONE has a goat. It’s that one exercise that comes up and you dread it. I can assure you that even the winners of the CrossFit Games have a goat. Some of us have two, three, four or more goats. In that case, you have a whole herd of those little beasts, and you have a lot of work to do.