A. Take 15 minutes to work up to something heavy in the following:
1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat

B. 10 minutes of Handstand Practice
*During this time, accumulate 30-50 reps of Heavy Bent Over Rows

C. “GOAT Day”
Every minute, on the minute, for 16 minutes:
Minute 1 – GOAT 1
Minute 2 – GOAT 2


*Note: a GOAT is a movement in CrossFit that you need to work on. Choose something which holds you back on workouts or which you do not yet feel totally comfortable with. For example, 10 Double-Unders on Minute 1 and 5 Pull-Ups on Minute 2


Check out week 3 of the CrossFit Team Series with Reebok CrossFit East - https://www.youtube.com/watch?v=dMMwFp5NA70&feature=youtu.be