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Friday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

2 Rounds

:30 Lacrosse Ball Roll (Each Foot)

:60 Counch Stretch (Each Leg)

:30 Upward Dog

Warm-up

Warm-up (No Measure)

:30 of single-arm ring rows

:30 of high knees in place

:60 of hollow rock

:30 of jump in place

:30 of kip swing + knees up

:30 of tuck jumps in place

:60 of knees-to-elbows or attempts

Prep

Deadlift (3-5 sets of 5, working to Metcon weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Optimus Prime”

AMRAP 20

15 Knees-To-Elbows

10 Box Jumps (30/24″)

5 Deadlifts (275/185#)

L2: 10 K2E, 24/20″, 205/145#

L1: 15 Hanging Knee Raises, 20/16″, 135/95#

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