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24
05
2017

Wednesday, May 24, 2017

CrossFit Goat – CrossFit (Goat)

Metcon (AMRAP – Rounds)

3 Rounds of the Following:

0:00-2:00 – 10 Power Clean (155/105)

2:00-4:00 – 10 Burpees + 10 Toes to Bar

4:00-8:00 – 400m Run

*Yes, 8:00…the increased rest is to help recover and then move with higher intensity in rounds 2 and 3.

*Score = 1pt for each segment completed within time window (max of 9)
Performance

Power Clean = 95/65

Hanging Knee Raises

Fitness

PC weight based on movement quality

author: Amanda Greaver