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Sunday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

3 Power Cleans

5 Front Squats (empty bar)

10 Walking Lunges

15 Banded Good Mornings

Mobility

Warm-up (No Measure)

Tissue Work:

Spend 20s on each trigger point moving 1-2 inches at a time

– Quads

– IT Bands

– Adductors

– Calves

Strength

Clean and Jerk (4 x 2 @80%, every 90s. Reset on each rep.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 With a partner:

3 Power Cleans (135, 95)

6 Burpees

9 Air Squats

100 Meter Run

*One athlete completes a full round at a time.

L3: (115, 75)

L2: (95, 65)

L1: (135, 95 Deadlifts)

Accessory Work

1a: Banded Leg Curls (3 x 30 ea. Rest 30s.)

1b: Banded Reverse Curls (3 x 10. Rest 30s.)

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