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Saturday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of 10-12 reps each: Round 1/ Round 2/ Round 3

• lunges/ring row/MB push press/MB twists left to right

• Air squat/pull to stand/MB push press/ MB wood choppers 5 each side

• MB front squat/ monkey bar rotation/ MB push press/ MB cossack squats

• Monkey bar rotation hang from pull up bar and switch hands to rotate 360 degrees=1 rep

• MB wall ball/ half height rope climb/MB wall ball/ Half height rope climb

Metcon

Dumbo (Time)

Partner WOD:

14 Rounds Total:

2 Rope Climb

20 WallBalls (20/14#)

*Alternate full rounds with your partner*

*Each partner does 7 rounds*

L2: 1 Rope Climb, 14/10#

L1: 4 Pull-2-Stand, 10/6#

After Bash!

Bicycle Crunch (Accumulate 100 total with your partner)

Flutter Kicks (Accumulate 200 total with your partner)

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