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Thursday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

At a slow pace:

Grab a barbell and complete:

3 Rounds of:

5 Power Cleans

5 Front Squats

5 RDLs

*Add weight + repeat

*Between rounds complete:

10 V-Ups

10 Glute Bridges (squeeze glutes for a 2 ONE THOUSAND at peak contraction)

Strength

Front Squat Box Squat (EMOM 8: 3 Front Box Squats @60% of Monday 2RM)

Metcon

Wicked Garden (Time)

For time:

15 Front Squats (155, 105)

21 T2B

30 Bar Facing Burpees

12 Front Squats

15 T2B

20 Bar Facing Burpees

9 Front Squats

9 T2B

10 Bar Facing Burpees

L3: (135, 95)

L2: (115, 75) (Knee Lifts)

L1: (Goblet Squats x 15 Reps each round) (Reverse Crunches) (Regular Burpees)

18:00 Cap

Accessory Work

Banded Pullthroughs (3 x 25. Rest 60s.)

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