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05
07
2016

Wednesday, 07/06/2016

CrossFit Goat – CrossFit (Goat)

Metcon (No Measure)

10 Sets:

30 sec 85%

30 sec rest

bike/row

Shoulder Press (1RM)

5 min Pull Up Test (Time)

Max rep Strict Pull Ups in 5 min. Each rep must be controlled on the way down. You cannot fall from the top or its a no rep.
The scale is ring rows. No kipping. There are two feet positions. 1 is feet directly under the rings. 2 is four toe to heel steps from under the rings. once you choose you may not switch positions during the workout.

Rest 10 min

5 min HSPU Test (Time)

Max rep HSPU in 5 min. RxPlus is Strict. Scale is push ups. Hand width must be between 36″/34″

author: Amanda Greaver