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12
08
2016

Saturday, 08/13/2016

CrossFit Goat – CrossFit (Goat)

Metcon (No Measure)

Community Wod

Partners

0-12min

AMRAP

200m SB Run tandem

30 SB Lunges

20 Push Ups

14-22

AMRAP one working at a time

40 Air Squats

30 Box Jump Overs

20 Burpees

Hang Clean (EMOM8- 4 HC @ 50% of 1RM Clean)

Metcon (No Measure)

4 Sets:

8 Hip extensions with 2 sec pause at top

Metcon (4 Rounds for time)

4 Sets @ 100 %:

6 TnG PC 135/95

15 Cal Row

rest 3 min

author: Amanda Greaver