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28
12
2016

Wednesday

CrossFit Goat – CrossFit (Goat)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Christmas Threes” Part #1 – In a 3:00 Window…

75 Double-Under Buy-In, followed by AMRAP:

15 Deadlifts (185/135), 15 Bar-Facing Burpees

Rest 3:00
Each workout is scored independently as Rounds + Reps.

The double-under “buy-in” is completed once per 3:00 window.

Metcon

Metcon (AMRAP – Rounds and Reps)

“Christmas Threes” Part #2 – In a 3:00 Window…

75 Double-Under Buy-In, followed by AMRAP:

10 Deadlifts (225/155), 10 Bar-Facing Burpees

Rest 3:00

Metcon

Metcon (AMRAP – Rounds and Reps)

“Christmas Threes” Part #3 – In a 3:00 Window…

75 Double-Under Buy-In, followed by AMRAP:

5 Deadlifts (275/185), 5 Bar-Facing Burpees

Strength

Metcon (Weight)

DEADLIFT STRENGTH ACCESSORY

3 Supersets:

6 Barbell Rows https://www.youtube.com/watch?v=VfPS96yBVa0

12 Romanian Deadlifts https://www.youtube.com/watch?v=mZgPVWVnLY4
In these supersets, strive to hold onto the bar throughout. If we must drop from the barbell row to change to a mix grip, we are allowed to do so, but the goal is not to go so heavy that this is a absolute necessity. The weight used for the barbell row is the same to be used for the Romanian deadlifts.

Scored on heaviest load.

author: Amanda Greaver