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Tuesday, February 21, 2017

21.02.2017

CrossFit Goat – CrossFit (Goat)

Back Squat (5×4)

Percentages:

75/75/80/80/85

Metcon (Time)

Complete for Time:

200m KB Farmer Carry (53/35)

20 Burpee-to-Plate (45/25)

20 Alternating KB Snatch (53/35)

20 Burpee-to-Plate (45/25)

200m KB Farmer Carry (53/35)
Performance:

KB Weight – 35/25

Fitness:

-DB replaces KB

*Use weight that ensures proper form+intensity

-No plate required on burpees

FOR ALL LEVELS:

100m carried in one hand, switch at opposite corner of parking lot.

Cool Down

-Light 500m Row

-Banded stretches for shoulders

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Thursday

author: John Burroughs