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21
06
2016

Wednesday,

CrossFit Goat – CrossFit (Goat)

Deadlift (4,3,3,2 @ 4141 rest 2 min)

Each set is heavy, Build per set. Tempo must PERFECT.

Metcon (Weight)

3 Sets:

Single Arm Bench Press 6/arm @ 3111

Front Rack KB Carry- Cone and Back AHAP

rest 90 sec

Metcon (AMRAP – Reps)

AMRAP3

Max Reps DB Thrusters 40/20

**Every Break 3 burpees with DBs
No resting with DBs. If you stop moving then you have to do the burpee penalty.

Burpees- Do the push up while holding the DB and then stand up with them like a deadlift.

author: Amanda Greaver