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Tuesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Rowling with a partner x 8 intervals.

– Rest partner will complete:

– 5 Yoga Push-ups

– 10 Air Squats

– 15s Foam Roll each lat

Strength

1a: Strict Pull-up + Negative (Strict. 4 x 5. Rest 45s.)

– 3 ONE-THOUSAND Negative

Options:

– Partner Assisted

1b: Dips (Bar Dips. 4 x 8-10. Rest 45s.)

Options:

– Partner Assisted

– Add weight to bar dips if needed.

Metcon

Metcon (Time)

For time:

30-20-10

Overhead Squats (95, 65)

Lateral Burpees over the bar

KBS (53, 35)

Calories on the Rower

L3: (75, 55)

L2: (65, 35) (35, 25)

L1: (35, 25 Goblet Squat) (35, 25 Russian KBS)

22:00 Cap

Accessory Work

1a: Trap 3 KB Shrugs (3 x 10-10-10. Rest 30s.)

1b: Banded Hammer Curls (3 x 12-15. Rest 30s.)

1c: Hollow Rock + Hold (3 x 10 + 10s. Rest 30s.)

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