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Saturday, 07/02/2016

01.07.2016

CrossFit Goat – CrossFit (Goat)

Metcon (No Measure)

CommunityWod

Teams of 2

0:00 – 8:00

200m Run

+

21-15-9

Burpee

Sandbag Thruster

8:00 – 15:00

200m Run

+

15-12-9

Box Jump Overs

Syncro Push Ups

15:00 – 21:00

200m Run

+

12-9-6

Alt Burpee Box Jumps

Syncro Lunges

Front Squat + Push Jerk (Build to a 1RM)

Metcon (5 Rounds for time)

5 Sets:

Row 60 sec 90%

Rest walk 2:30

Metcon (No Measure)

85 % Effort

AMRAP5

Curb and Back

7 Pull Ups

10 Air Squats

rest 2 min

AMRAP5

6 Cal AB

8 KBS 53/35

5 BJSD 24/20

rest 2 min

AMRAP5

6 Cal Row

6 Burpees Over the erg

12 Alt DB Snatch 40/20

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Tuesday

author: Amanda Greaver