(508) 481-2372 ali@pennantcrossfit.com


Rotating for 7 rounds
Minute 1: Goat 1
Minute 2: Goat 2
Minute 3: Goat 3
*Choose three movements that are weaknesses.
**If the intended stimulus is metabolic, the goal is to be working about 30-40 seconds during each minute. If the goal is skill or strength, rep range and technique for desired stimulus should be emphasized. Your coach will help you determine reps and loading.
Come herd you goats!

Come herd you goats!