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Tuesday, March 7, 2017

07.03.2017

CrossFit Goat – CrossFit (Goat)

Back Squat (5×3)

2:00/Set

Percentage: 80/80/85/85/88

Metcon (Time)

27 Calorie Assault Bike

Then:

27-21-15-9

Wall Balls (20/14 to 10/9′)

Mountain Climbers

Flutter Kicks

For both core movements:

Left then Right = 1 rep
Performance:

21 Cal Assault Bike

Then:

27-21-15-9

Wall Balls (14/10 to 10/9′)

Mountain Climbers

Flutter Kicks

Fitness:

15 Cal Assault Bike

Then:

27-21-15-9

Wall Balls (efficient weight/target)

Mountain Climbers

Flutter Kicks

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Thursday

author: John Burroughs