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Sunday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Metcon Set-up/Warm-up with your partner. Grab a barbell and complete:

3 Deadlifts

3 Power Cleans

3 Thrusters

3 Box Jumps

3 Wallballs

3 KBS

*One athlete completes all 3 movements. After both have gone add weigh to the bar.

*After both athletes have completed 2 rounds of above go to warm-up gymnastics movements

– T2B, C2B, Pistols

Metcon

12 Days of CrossFit (Time)

1 Deadlift (135, 95) (12 reps)

2 Power Cleans (135, 95) (22 reps)

3 Thrusters (135, 95) (30 reps)

4 Alternating Pistols (36 Reps)

5 C2B Pull-ups (40 Reps)

6 KBS (70, 53) (42 Reps)

7 Wallballs (20, 14) (42 reps)

8 Push Jerk (135, 95) (40 reps)

9 Box Jumps (30, 24) (36 reps)

10 T2B (30 reps)

11 Bar Facing Burpees (22 reps)

12 Ring Muscle-ups (or 12 Squat Clean Thrusters 135, 95)

*40:00 Cap

Rx+:(155, 105)

L3: (115, 75) (Post Pistols) (Regular Pull-ups) (53, 35)

L2: (95, 65) (Box Pistols) (BA Pull-ups) (45, 30) (14, 10) (24, 20) (Knee lifts)

L1: (75, 55) (Box Pistols) (Ring Rows) (35, 25) (10, 8) (20, 15) (Knee Lifts) (Regular Burpees)
Performed with a partner

*One person works, but work is NOT split.

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