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Saturday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

6:00 of Abmat Pizza Game

*For every drop complete 8 Air Squats, 8 Abmat Sit-ups, 8 Reverse Lunges in place

Then,

12:00 of Metcon Warm-up of:

3 Rounds of, Rest as needed.

5 Deadlifts

10 Wallballs

100 Meter Run

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 in teams of 2:

Run 400 Meters

50 Wallballs (20, 14)

Run 400 Meters

50 Deadlifts (155, 105)

Rx+:(185, 125)

L3: (135, 95)

L2: (115, 75) (14, 10)

L1: (95, 65) (10, 8)

*Alternate Options: 400m Run Sub 400m Row or 2:00 Bike

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 in teams of 2:

Run 400 Meters

50 Wallballs (20, 14)

Run 400 Meters

50 Deadlifts (155, 105)

Rx+:(185, 125)

L3: (135, 95)

L2: (115, 75) (14, 10)

L1: (95, 65) (10, 8)

*Alternate Options: 400m Run Sub 400m Row or 2:00 Bike

Accessory Work

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

30 Banded Pull-aparts

20 Alternating DB Curls

10 Reverse Crunches

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