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28
01
2017

Saturday

CrossFit Goat – CrossFit (Goat)

Metcon

Hammer Time (Time)

1200m Run

50 Box Jump Overs (24″/20″)

30 Clean and Jerks (135/95)

10 Rope Climbs
A 70 Cal Row may be subbed for the run

Fitness and Performance –

Scale the box as needed

If you have never clean and jerked with a barbell in a workout, today is a dumbbell day for you, not a barbell day.

Today’s rope climb to pull to stand scale is a 2:1 ratio, so 20 pull to stands. You may also bring a towel to loop between a set of rings and complete 20 towel rows.

Metcon

Metcon (No Measure)

50-35-20, NOT for time

Ab Mat Sit-Ups

Banded Good Mornings

author: Amanda Greaver