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Monday

14.11.2016

CrossFit Goat – CrossFit (Goat)

Overhead Squat (4@60%, 4@70%, 4@75%, 2×4@80%)

There should be a 3 second pause at the bottom of each rep.

Metcon (Time)

“Nasty Girls”

3 RFT:

50 Air Squats

7 Chest to Bar Pull-ups

10 Hang Power Cleans (135/95#)

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author: John Burroughs