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21
03
2017

Tuesday 3/21/17

CrossFit Goat – CrossFit (Goat)

Back Squat (3-3-3-2-2-2)

Percentage: 75-75-80-80-85-90

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Wall Balls

1-2-3-4-5-6-7-8-9-10 Toes to Bar

RX: 5 Burpee penalty for any broken set
Performance

Same Rep Scheme

-20-9′ / 10-9′ WB

-Knees to Chest

-3 burpee penalty for any broken set

Fitness

Same Rep Scheme

-Choose wall ball weight for efficiency

-Knee Raises (to parallel)

-No Burpee penalty rules

author: Amanda Greaver