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Tuesday, 05/10/2016

09.05.2016

CrossFit Goat – CrossFit (Goat)

Shoulder Press (3,3,3,3 @ 20X3 rest 2 min)

Super tight OH and super tight midline on the 3 sec hold at the top.

Metcon (3 Rounds for reps)

3 Sets:

25 sec Ring Row ME

Double KB OH Carry- Cone and Back

rest 90 sec
Score is number of ring rows.

KB carry is one in each hand. locked out OH. Do not go too heavy and walk slow. Perfect positioning. Put weight in notes.

Metcon (Weight)

EMOM 10

Odd- 12 UB Wall Balls

Even- 25 UB Double Unders

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author: Amanda Greaver