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Monday, 08/08/2016

07.08.2016

CrossFit Goat – CrossFit (Goat)

Snatch Pull (EMOM8- 3 Reps with 4 sec pause above knee)

Banded Clean Grip Deadlift (4,4,4,4 @ 31X1 Rest 2 min. Build)

Males use the purple or small blue bands. Females use the small blue bands or two red bands.

Metcon (5 Rounds for reps)

EMOM15

1- 15 sec AB/Row @ 100%

2- 20 sec Max Russian KBS 70/53

3- Rest
Total your score from each 3 min segment.

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author: Amanda Greaver