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22
07
2016

Saturday, 07/23/2016

CrossFit Goat – CrossFit (Goat)

Metcon (No Measure)

Community Wod

Part 1

Assault Bike 30 sec Max Effort x2 (two lines until evryone goes twice)

Part 2

Partner Wod- 1 works at a time

40-30-20-10

Burpees

*200m Run after each set tandem

Hang Snatch (EMOM10- 4 TnG HS at 50%)

Barbell Glute Bridge (5,5,5,5 2 sec pause at the top rest 2 min)

Metcon (3 Rounds for time)

3 Sets @ 100 %:

8 PC 115/85

10 Cal Row

rest 3 min

author: Amanda Greaver