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Tuesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

12-15 reps of each movement

• ROUND 1: Sampson stretch, ring row, jumping ring dip, sit-up, PVC OHS

• ROUND 2: PVC OH split squat, kip swing, push-up, v-up, PVC OHS

• ROUND 3: Assisted pistol, pull-up, ring dip, toe to bar, PVC OHS

• ROUND 4: pistol, chest to bar pull-up, pike push-up, toe to bar, PVC OHS

Strength

Mama Said Knock You Out (5 Rounds for weight)

Front Squat

5-5-5-5-5

After Bash!

Metcon (No Measure)

Tabata

Bottom-2-Bottom Air Squat

8 Rounds: :20sec. Work

:10sec. Rest

*Rest period is spent in the bottom of a squat

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