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Thursday

Mountain Strength CrossFit – CrossFit

Mobility

Warm-up (No Measure)

Foam Roll Adductors x 30s each

Warm-up

Warm-up (No Measure)

3 Rounds w. a barbell + KB

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Lateral Squats w. bar on back (Cossack squat)

5 Back Squat

5 Good Mornings

5 Rows

Rest 40-60s, add light weight.

Strength

Wide Stance Box Squat (6 x 3 @68-70% of your Back Squat, every 60s.)

– Use a 13-15″ Box.

Metcon

Metcon (Time)

For total time:

21 Deadlifts (225, 155)

30 Goblet Squats (70, 53)

100 Double Unders

Rest 2:00

18 Deadlifts

20 Goblet Squats

75 Double Unders

Rest 2:00

15 Deadlifts

10 Goblet Squats

50 Double Unders

L3: (185, 125) (53, 35) (75-50-25 DU’s)

L2: (155, 105) (45, 25) (40-30-20 DU’s)

L1: (135, 95) (35, 25) (50-50-50 Single Unders)

18:00 Cap (includes rest)

Accessory Work

1a: Zercher Good Mornings (4 x 8-10. Rest 30s.)

1b: Ring Rows (4 x 10 (1 ct pause). Rest 30s.)

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