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24
06
2016

Saturday, 06/25/2016

CrossFit Goat – CrossFit (Goat)

Metcon (No Measure)

CommunityWOD

Teams of 3

1 person working at a time, 1 person holds 45/25 plate, 1 person holds a KB 53/35)

AMRAP12

Run 400m

40 Push Ups

40 Box Jumps

40 Lunges

rest 3 min

AMRAP8

30 Burpee Box Jump Overs

30 Air Squats

30 Sit ups

2 Front Squat + Power Jerk (10min Heavy Single)

Metcon (Time)

4 Sets:

Row 60 sec 90% Effort

Rest walk 2:30
Post average pace to comments for each round

Metcon (No Measure)

85 % Effort

AMRAP5

Curb and Back

5 BJSD 24/20

7 Pull Ups

rest 2 min

AMRAP5

6 Cal AB

8 KBS 53/35

10 Air Squats

rest 2 min

AMRAP5

8 Cal Row

6 Burpees Over the erg

30 DU

author: Amanda Greaver