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13
01
2017

Friday

CrossFit Goat – CrossFit (Goat)

Metcon

Hang Loose (Time)

For Time:

30 Hang Squat Cleans

30 Handstand Pushups

30 Thrusters

30 Box Jumps (24″/20″)

30 Overhead Squats

30 Chest to Bar Pull-Ups

Rx – 95/65

We are looking for a loading here that we could complete 20 unbroken OHS with, if we tried to. Lighter barbell today. Go fast.
Performance:

Pike pushups

Pull-ups

(65/45)

Fitness:

Med Ball Cleans

Push-ups

DB Thrusters

Step Ups

Air Squats

Ring Rows

DB Weight is (20/15)

Post WOD/Extra Credit

Metcon (No Measure)

Not for Time and on your own:

50 Hip Extensions, 1:00 L-Sit (Accumulate)

35 Hip Extensions, :40s L-Sit (Accumulate)

20 Hip Extensions, :20s L-Sit (Accumulate)

author: Amanda Greaver