http://southhallcrossfit.com/wod/the-goat/
The Goat
August 2, 2018

South Hall CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets

:30

Row

Medball Hamstring Curls

Frog Squats

Ankle Stretch

Front Rack Stretch

5 RDL

3 Power to Hang

3 Shrugging High Pulls

3 Hang Power Cleans

3 Front Squats

3 Hang Squat Cleans

Weightlifting

Hang Clean (Heavy Single)

10 Min

Metcon

Metcon (Time)

1500m Row

15 Hang Cleans @ 75% of todays heavy

30 Alternating Pistols
12 Min

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