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Friday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

Foam Roll Lats x 30s each

Warm-up

Warm-up (No Measure)

2 Rounds of:

5 Hang Muscle Cleans

5 Upright Rows

5 Push Press

5 Barbell Curls

5 Bent-over rows, pronated

5 Bent-over rows, supinated

5 Yoga Push-ups

Rest 40s, add light weight.

Strength

Hang Power Clean + Push Jerk + Split Jerk (5 x 1 + 1 + 1 @75%, every 60s.)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

7:00 Cap

Metcon (AMRAP – Rounds and Reps)

Beginner Metcon

AMRAP 5:

6 Cals Assault Bike or 6 Burpees

8 DB Thrusters (40s, 20s)

Accessory Work

1a: 1 1/4 KB Tricep Extensions (3 x 10-12. Rest 30s.)

1b: KB Hammer Curls (3 x 10-12. Rest 30s.)

2: Side Plank (3 x 10-15s each. Rest 60s.)

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