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Wednesday, 05/11/2016

CrossFit Goat – CrossFit (Goat)

Segment Clean Pull + 2 Hang Cleans (EMOM10- 1 Complex. Build and only perfect sets. )

Hang Clean is taken from above the knee (Position 2).
Not a 1RM.

Metcon (AMRAP – Rounds and Reps)

AMRAP8 90%

10 Box Jumps 24/20

9 PC 95/65

6 Burpees
RxPlus is 6 cal AB.

Metcon (No Measure)

10min KB Complex

Turkish Get Up + KB Windmill

Do a turkish get up and at the top perform a wind mill then back down to the ground. Keep loads light.

If mobility and flexibilty are issues only go halfway down on the wind mill.

author: Amanda Greaver