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10
06
2016

Saturday, 06/11/2016

CrossFit Goat – CrossFit (Goat)

Metcon (No Measure)

Community Wod

AMRAP10 Partner

30 Push Ups

30 Air Squats

rest 2 min

AMRAP5

Max Laps

rest 2 min

AMRAP8 Partner

20 Box Jumps

20 Lunges

20 Sit ups

Front Squat + Push Press (Build to a heavy complex of 3 + 1)

3 FS + 1 PP

Metcon (No Measure)

4 Sets:

Row 40 sec 90%

rest walk 2 min

Metcon (No Measure)

85 % Effort

AMRAP4

Curb and Back

5 BJSD 24/20

7 Pull Ups

rest 2 min

AMRAP4

6 Cal AB

8 KBS 53/35

10 Air Squats

rest 2 min

AMRAP4

8 Cal Row

6 Burpees Over the erg

30 DU

author: Amanda Greaver