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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

◦ WAMRAP (warm-up amrap) for 5 min

◦ 10 “A”raises with small 2.5 plates, 10 “T” raises, 10 “Y” raises, 10 strict press with bar or pvc

◦ For each “raise” athlete is standing and pull’s arms back to form the shape of the letter.

Strength

Push Jerk (5-4-3-2-1)

*Take bar from rack*

After Bash!

Metcon (3 Rounds for reps)

3 sets for total reps:

Max Rep Push Jerk (60% of Single)

Rest 60 seconds between sets

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