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Saturday

11.03.2017

CrossFit Goat – CrossFit (Goat)

Metcon

Metcon (Time)

Community WOD:

3 rounds for time

200m partner run, partner a tags b and each run

30 burpees

40 sit-ups

50 box jumps (24/20)

Metcon

Metcon (Time)

Members only:

For time

200m run

30 burpees

40 sit-ups

50 box jumps (24/20)

Post Wod on your own –

3×15 GH raises with :90 rest between

Weight these only if form is spot on (no leading with upper back….core stays locked from parallel up to vertical)

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author: John Burroughs