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Monday

05.12.2016

CrossFit Goat – CrossFit (Goat)

Weightlifting

Snatch (1×2@60%, 70%, & 75%, 1×1 @ 80%, 4×1 @ 85%)

Follow the percentages. Last set is 4×1 across. Don’t climb.

Metcon

Metcon (Time)

“Killington”

4 RFT:

5 ring muscle ups

10 OHS (115/80)

15 Box Jump Overs (24″/20″)
If you don’t have ring MU, complete 5 burpee CTB Pull-ups per round. On our OHS, load a weight that you could complete a minimum of 7 unbroken.

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author: John Burroughs