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Friday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Tabata: 8 x 20s work/10s rest:

1a) Single Unders

1b) Banded Pull-aparts

Then,

3 Way Banded Shoulder-Lat Stretch x 20-30s each position

Strength

Push Press (Build to a 2RM. Rest 90s.)

– Reset on each rep

Metcon

Roundabout (Time)

For total time:

21 S20H (135, 95)

800 Meter Run

Rest 2:00

15 S20H (155, 105)

600 Meter Run

Rest 2:00

9 S20H (185, 115)

400 Meter Run

Rx+:(135, 95) (185, 115) (205, 125)

L3: (115, 75) (155, 105) (165, 105)

L2: (95, 65) (115, 75) (135, 95)

L1: (75, 55 For all rounds)

22:00 Cap Including Rest
Compare to 7/20/2018

Accessory Work

Barbell Curls (2 x 25. Rest 60s.)

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