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Thursday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Alternate with a partner:

– 30m karaoke/ lunges in place

– 30m side shuffle/ sit-ups

– 30m skip for distance/ reverse lunge

– 30m skip for height/ assisted pistol

– 30m crab walk or bear crawl/ assisted pistol

Metcon

C-3PO (Time)

For Time

50 Double Unders

15 Thrusters 115/75#

75 Double Unders

15 Push Press 115/75#

100 Double Unders

15 Push Press 115/75#

75 Double Unders

15 Thrusters 115/75#

50 Double Unders

L2: 50 Double Unders each round, 95/65#

L1: 50/75/100/75/50 Single Unders, 45/35#

Accessory Work

GHD Situps (Accumulate 50)

Can substitute Barbell Roll Outs for GHD Sit-ups

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