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18
01
2017

Wednesday

CrossFit Goat – CrossFit (Goat)

Metcon

Metcon (Weight)

Alternating on the Minute x 12 (6 Rounds):

Odd Minutes – 3 Front Squats @ 65% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 65% of 1RM Front Squat

Metcon

Metcon (AMRAP – Reps)

3 Rounds with a running clock (18:00 total)…

Minutes 0-2 – 27 Box Jump Overs (24″/20″)

Minutes 2-4 – 24 Weighted Ab-Mat Situps (10/5)

Minutes 4-6 – 21 Thrusters (95/65)
Performance:

Box Step-Ups

Ab-Mat Situps

Thrusters (75/55)

Fitness:

Scale Box Height as needed for step-ups

Ab-Mat Situps

DB Thrusters (20/15)

author: Amanda Greaver