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Thursday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

5:00 of Dynamic Warm-up consisting of lunges, bounding, jumps, skipping, high knees ect. then

With a medium weight KB:

10-8-6-4-2

Russian Swings (squeeze glutes on each rep)

Goblet Squats (1 count pause at bottom of each rep)

Rest 20s between sets.

Strength

1: Back Squat (3 x 3 @80%)

1: Back Squat (3 x 3 @80%)

1: Back Squat (3 x 2 @85%)

2: Inverted Rows (Pronated Grip: 4 x 10 w. 1 count pause at the top)

Metcon

Unbroken (Time)

For time:

21-18-15-12-9-6-3

KBS (70, 53)

*All sets must be done UB.

L3: (53, 35)

L2: (45, 30)

L1: (Not UB 45, 30 Russian Swings)

8:00 Cap

Accessory Work

Flutter Kicks (2 count: Max Reps in 5:00.)

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