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Saturday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-up

Metcon Movement Review

Metcon

Metcon (Time)

Partner WOD:

Row 100 Calories

120 Pull-Ups

140 Dumbbell Push-Press (50/35#)

*One person moving at a time

Cap: 20 Minutes

L2: 100 Pull-ups, 35/20#

L1: 80 Jumping Pull-ups or Ring Rows, 20/10#

Deadlift (Establish a heavy 1rep deadlift in 10 minutes)

*Start lifting as soon as you and your partner finish the Metcon

*One bar per team

Accessory Work

Metcon (No Measure)

Alternating Tabata:

Double Unders or Singles

Plank Hold

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