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Wednesday

25.01.2017

CrossFit Goat – CrossFit (Goat)

Metcon (Weight)

Alternating on the Minute x 12 (6 Rounds):

Odd Minutes – 4 Front Squats @ 60% of 1RM Front Squat

Even Minutes – 8 Back Squats @ 60% of 1RM Front Squat

Metcon (AMRAP – Reps)

ON THE 42:00… E2:00 x 18 – STAMINA BUILDER

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

Minutes 0-2 – 15 Deadlifts (225/155)

Minutes 2-4 – 15 Barbell Facing Burpees

Minutes 4-6 – Max Bar Muscle-Ups in 90 Seconds
Performance

15 Deadlifts (185/125)

15 Bar Facing Burpees

Max Chest to Bar Pull Ups

Fitness

15 Deadlifts (135/95)

15 Bar Facing Burpees

Max Ring Rows

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author: John Burroughs