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Wednesday

15.03.2017

CrossFit Goat – CrossFit (Goat)

Metcon (Calories)

4 Rounds of the following EOMOM circuit:

0-2:00 – Max Cal Row (:90 Work/:30 Rest)

2-4:00 – Max DU (:90 Work/:30 Rest)

4-6:00 Rotating Core work (see below)

Round 1 – Max Length unbroken forearm Plank up to :90

Round 2 – Max Length unbroken Hollow Body hold up to :90

Round 3 – Max Length unbroken L-Hang hold up to :90

Round 4 – Max AbMat Sit Up, cut off at :90
Score is total number of calories rowed.

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author: John Burroughs