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Saturday, 04/09/2016

08.04.2016

CrossFit Goat – CrossFit (Goat)

Metcon (No Measure)

COMWOD

Death by Burpees

*14 min cap

AMRAP12

200m run

15 Sandbag Lunges

12 Box Jumps

9 K2Chest

Clean + FS + Power Jerk (Build to a heavy double)

Full Clean*

Metcon (Time)

For time:

1-2-3-4-5-6-7-8-9-10

Shoulder to overhead 135/95

10-9-8-7-6-5-4-3-2-1

Strict Pull Up
Scale is kipping, perfect 3 sec negatives, or ring rows. No bands or jumping pull ups.

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author: Amanda Greaver