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Saturday, 06/18/2016

17.06.2016

CrossFit Goat – CrossFit (Goat)

Metcon (No Measure)

Community Wod

8 Sets:

Run 30 sec

Walk 30 sec

Rest 3 min

AMRAP20 Partner

20 Box Jumps

20 Air Squats

20 Burpees

20 G2OH plate 45/25

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

3 Front Squats + 1 Jerk

Metcon (No Measure)

4 Sets:

Row 45 sec 90%

rest walk 2:15 min

Metcon (No Measure)

85 % Effort

AMRAP4

Curb and Back

7 Pull Ups

10 Air Squats

rest 2 min

AMRAP4

6 Cal AB

8 KBS 53/35

5 BJSD 24/20

rest 2 min

AMRAP4

6 Cal Row

6 Burpees Over the erg

12 Alt DB Snatch 40/20

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author: Amanda Greaver