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Wednesday

30.11.2016

CrossFit Goat – CrossFit (Goat)

Front Squat (5 sets of 4 @ 65%)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1Hang Power Cleans + Push Jerks 115/75
Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar – that is set 2.

If you drop the bar during a round you have two options. You can restart that round or drop weight.

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author: John Burroughs