Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Alternating movements with a partner:

◦ Round 1: seated toe touch/ 10 kb single leg deadlifts each leg

◦ Round 2: scorpion stretch/ 10 single arm kb swings each arm

◦ Round 3: quad stretch, 20 KB swings

◦ Round 4: good mornings, 10 kb snatch each arm

◦ Round 5: 15 Synchro burpees

Prep

Warm-up (No Measure)

Warm-up deadlift to Metcon weight and perform a practice round of 6 unbroken deadlift and 3 burpee box jumps

Metcon

Hershey Crunch (AMRAP – Reps)

AMRAP 9

3 Burpee Box Overs 24/20″

3 Deadlift 225/155#

6 Burpee Box Overs 24/20″

3 Deadlift 225/155#

9 Burpee Box Overs 24/20″

3 Deadlift 225/155#

Continue sequence until time expires

L2: 155/105#

L1: 75/55#,Box Step Overs

Accessory Work

DB Floor Press (3 x 20)

OH Banded Tricep Extension (3 x 20)

T-Raises (3 x 20)