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10
10
2017

Tuesday

CrossFit Goat – CrossFit (Goat)

 

Clean (1@84, 1@87, 1@90, 1@ 90-95, 1@ 90-95)

Warm-Up Sets

Set #1 – 2 Power Cleans + 2 Front Squat @ 50% of 1RM Clean

Set #2 – 2 Power Cleans + 2 Front Squats @ 55% of 1RM Clean

Set #3 – 2 Power Cleans + 2 Front Squats @ 60% of 1RM Clean

Set #4 – 2 Squat Cleans @ 70% of 1RM Clean

Set #5 – 2 Squat Cleans @ 75% of 1RM Clean

Set #6 – 2 Squat Cleans @ 80% of 1RM Clean

Metcon (Time)

“HAND BAG”

For Time:

50/35 Calorie Assault Bike or 60/40 Row

100 Double-Unders

800 Meter Sandbag Run (50/35)

100 Double-Unders

50/35 Calorie Assault Bike or 60/40 Row

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author: Amanda Greaver