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Friday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

:30 each side each stretch

1) Couch stretch

2) Banded shoulder stretch

3) Pigeon stretch

Warm-up

Warm-up (No Measure)

5-7 AMRAP

1) 10 PVC Front Rack Stretch (each arm)

2) 10 Alternating rack position stretch with barbell

3) 5 Front Squat / 5 Thrusters

4) 10 Shoulder Taps

5) 1 Wall Walk

Metcon

Metcon (Time)

“Genetic Beast Monster”

For Time

21 Thrusters (135/95#)

9 Wall Walks

15 Thrusters (135/95#)

15 Burpee Pull-ups

9 Thrusters (135/95#)

21 Bar-Facing Burpees

L2: 12/9/6 reps for thrusters @ 115/75#

L1: 75/55#, 3/9/15 reps for non-thrusters

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