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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

• Kb single arm swing/kb swingle arm snatch/turkish get up

• Goblet squat for each round

• Sit-up/ V-up/ toes to bar

• Ring row/ kip swing/ pull up

• Walking lunge/split squat/pistol

Metcon

Buddy Holly (AMRAP – Rounds and Reps)

AMRAP 20 with a partner

8 KettleBell Swings (70/53#)

8 Goblet Squats (70/53#)

8 Toe-2-Bar

*Alternate full rounds with your partner*

L2: 53/35#, Knee-2-Armpits

L1: 35/26#, Sit-ups

Accessory Work

Metcon (No Measure)

3 Rounds:

:30sec. Ring Dip Hold (Bottom)

:30sec. Handstand Hold (Top)

:60sec. Plank Hold

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