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Monday

Mountain Strength CrossFit – Competition

A. CONDITIONING

Metcon (Distance)

4 SETS

3:00 Row @ (5K PR Pace)

-Rest 2:00 b/t Sets-

(Score is Distance)

Metcon (Calories)

6 SETS

1:00 Max Cal Row

-Rest 1:00 b/t Sets-

(Score is Cals)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Glute Bridges

10 T-Push Ups*

10 Barbell (or Bodyweight) Good Mornings

10 Push Up to Down Dog

10 Barbell (or KB/DB) Romanian Deadlift

Extended Warm-up

Metcon (Weight)

BUILD TO…

Workout Weight for Deadlift

(Score is Load)

Workout

Metcon (AMRAP – Reps)

5 ROUNDS FOR MAX REPS

1:00 Deadlift (275/185)|(185/125)

1:00 Max Cal Bike

1:00 Ring Dip

(Score is Reps)

Cool Down

Warm-up (No Measure)

8:00-10:00 Flow Stretching*

*Focus on hips, hammies, and quads.

(No Measure)

C. STRENGTH / GYMNASTICS

Back Squat (8×4)

Back Squat

8×4 (31×1)

-Rest 2:00 b/t Sets-

(Score is Load)

Metcon (Time)

3 SETS

15 Burpees

30 Pistols

-Rest 1:00 b/t Sets-

(Score is Time)

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