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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3-4 rounds of 10-12 reps each:

Round 1/ Round 2/ Round 3

• Press/ push press/ push jerk (PVC or BB)

• KB Deadlift/ KB SDHP/ KB Swing

• Sit-up/ V-up/ GHD sit-up

• Ring row/ pull to stand on rope/ rope climb (2-3 reps)

• Walking lunge/split squat/pistol

Skill Work

Metcon (No Measure)

– Rope Climb

– Sumo Deadlift High Pull

– Push Press

Metcon

Insane In the Brain (Time)

5 Rounds:

15 Sumo-Deadlift High Pull (95/65#)

15 Push Press (95/65#)

2 Rope Climb (15′)

L2: 75/55#, 1 Rope Climb

L1: 45/35#, 4 Pull-2-Stand

After Bash!

Metcon (No Measure)

Accumulate 2 minutes of L-Sit Hold

*Every time you break, perform 10 Good Mornings

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