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Saturday, 04/02/2016

01.04.2016

CrossFit Goat – CrossFit (Goat)

Metcon (No Measure)

COMWOD

AMRAP10

200m Run

10 Lunges

10 Ball Slams

Metcon (No Measure)

COMWOD

EMOM12

1- 30 sec Box Jumps

2- 30 sec Sit Ups

3- 30 sec Burpees

Power Clean + Jerk (Build to TnG set of 4)

Metcon (4 Rounds for time)

4 Rounds For Time:

9 Deadlifts 135/95

6 Hang PC

3 Push Jerks

Curb and Back

Rest 3 min

Metcon (No Measure)

3 sets of 12 GHD Sit Ups AFAP

rest as needed

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author: Amanda Greaver