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17
12
2016

Saturday

CrossFit Goat – CrossFit (Goat)

Metcon

Metcon (Weight)

CLUSTER

Alternating EMOM x 14

Odd Minutes – 10 Toes to Bar

Even Minutes – 2 Clusters
*Cluster = Squat Clean Thruster. We are looking for a true thruster here, no thruster-jerks. Start at a manageable load (~50% 1RM Clean and Jerk) and aim to climb each round.These do not have to be touch and go. Post heaviest set of 2.

Metcon (Time)

MM and FF teams of 2. Non-working partner must hold a 35#plate M and 25#plate F. If it touches ground, 10 burpees each.

400 m run (together-may not start any other movement until both partners are back inside)

50 box jumps (24/20)

50 kbs (55/35)

50 push ups

50 pull ups (no bands – ring rows are the only sub)

400 m run (together)

Metcon

author: Amanda Greaver