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29
03
2016

Wednesday, 03/30/2016

CrossFit Goat – CrossFit (Goat)

Weightlifting

Pause Power Jerk (2,2,2,2 rest 3 min)

2 sec pause in the dip.

Metcon (No Measure)

EMOM10

-8 OHS 75/55

-Curb and back

Metcon (AMRAP – Rounds and Reps)

AMRAP8

-20 DU

-10 Step Ups 24/20 (5/leg)

-5 Front Squats 105/75

author: Amanda Greaver