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Tuesday

08.11.2016

CrossFit Goat – CrossFit (Goat)

Weightlifting

Back Squat (With 2:00 rests: 4×60%, 4×70%, 4×75%, 2×4 @ 80%)

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Metcon

The goal is to match your previous round score. Row approximately at your 2k pace and hold back just enough so that when you get off the rower you go straight into your first burpee. Take a breath at the top of each burpee, affording a half to full second rest. As you finish your burpees to head to the pull-up bar, you are going to want to rest. You don’t need the water, the chalk, etc…just go get on the bar. You’ll be surprised at what you can do if you just start.

Metcon (AMRAP – Reps)

“Lead Foot” Part 1:

AMRAP 4:

21 Cal Row

21 Burpees

21 Chest-to-Bar Pull-ups

Rest 4:00

Metcon (AMRAP – Reps)

“Lead Foot” Part 2

AMRAP 4:

15 Cal Row

15 Burpees

15 Toes-to-Bar

Rest 4:00

Metcon (AMRAP – Reps)

“Lead Foot” Part 3

AMRAP 4:

9 Cal Row

9 Burpees

9 Toes-to-Bar

Rest 4:00

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author: John Burroughs