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Tuesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Grab a barbell and perform 2 Rounds of:

20 Strokes on the Erg

(10,5) Push ups

5 Hang Power Cleans

3 Shoulder Press

3 Push Jerks

Strength

1a: Floor Press (1RM. Rest 60s.)

– Build to a max in 6-8 sets.

– Beginner: 5 x 5, adding weight if form permits. Rest 90s.

– Compare to 2/14.2018

1b: Banded Face Pull-apart (Complete 10-15 Reps between sets of Floor Press.)

Metcon

Rolling Stone V2 (Time)

4 RFT:

21/18 Calorie Row

15 Hang Power Cleans (115, 75)

12 S20H (115, 75)

9 Burpee Box Jumps w. step down (24, 20)

Rx+:(135, 95) (3/2 Bar Muscle-ups per round)

L3: (95, 65)

L2: (75, 55) (20, 15)

L1: (15/12 Cal Row) (65, 35) (Burpees no Box)

Accessory Work

Metcon (No Measure)

Tabata, 8 x 20s work/10s rest.

1a) Wheels on the Bus

1b) Hollow Hold

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