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Friday

Announcements

Pre/Teen CrossFit Class – For Middle School and High School Athletes. Tues/Thu 3pm Session 01 starts 7/10, Session 02 Starts 8/07 http://www.mountainstrength.com/teens

Advanced Skills Class: 1st and 3rd Fridays June through Sept.

Advanced Skills Class



4th of July Workout! No Class cap, Bring a friend. Gym opens at 8am and WOD is at 9am! We will be repeating the “1775” workout. There may be use of squirt guns during the workout!

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Junkyard Dog Warm-up then,

10 Air Squats

10 Push-ups

10 Hollow Rocks

10 Walking Lunges

10 Yoga Push-ups

10 Hollow Rocks

10 Air Squats

10 Scorpions

Then grab a barbell and perform

3 Hang Muscle Snatch

Rest 10s

3 Hang Power Snatch on coaches call x 2 sets.

Strength

Hang Power Snatch (5 x 3 @75%)

As part of EMOM 10

Hollow Rock (5 x 10)

As part of EMOM 10

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 w. a partner:

12 Power Snatch (75, 55)

9 Lateral Burpees

50 Meter Unilateral Farmer Carry (25 meters by your side/front rack then switch sides)

*One athlete completes a full round at a time.

Accessory Work

1a: Rolling Tricep Extensions (3 x 12-15. Rest 30s.)

1b: DB Hammer Curls (3 x 12-15. Rest 30s.)

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Summer Youth/Teens Classes 2022

Summer Youth/Teens ClassesWe will be running a limited Summer program this year We currently have open spots for this summer session! Our Summer Session will

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