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Thursday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

• PVC or empty barbell, 2 times through

• 10 reps of elbow to instep

• :30 each side of pigeon stretch

• 10 Kang squats (good morning + 1 back squat)

• :30 each side of leg swing side to side

• 10 straight leg deadlift

• :30 mountain climber big long steps

• 10 deadlifts

Strength

Deadlift (Build to a heavy double in 10 minutes.)

Metcon

Metcon (7 Rounds for calories)

7 Rounds:

1min. Clock

10 Deadlift (185/125#)

Max Calorie Bike

Rest 1min. b/t rounds

L2: (135/95#)

L1: (95/65#)

After Bash!

Metcon (Weight)

Sandbag or Med-Ball Hold or KB front rack hold

Accumulate 5min.

One person working and one resting. Switch as needed.

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