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22
03
2017

Wednesday 3/22/17

CrossFit Goat – CrossFit (Goat)

Skill

10 minutes on Thruster efficiency work (highly anticipated that thrusters will be in 17.5)

Work on efficiency of movement:

-Breathing patterns

-Pressing with the movement and not against the movement

-Movement timing

-Barbell AND DBs

Metcon (Time)

5 Rounds / 4:00 each

Complete the following:

-400m Run

-20 Russian KB Swings (53/35)

*Time is your SLOWEST round
Performance:

-400m Run

-20 Russian KB Swings (44/25)

Fitness:

-400m Run

-20 Russian KB Swings (35/20)

author: Amanda Greaver