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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8

• 10 elbow to instep stretch

• 10 bootstrapped stretch

• :30 couch stretch each leg. :30 pigeon stretch each leg

• 5 snatch grip deadlift, 5 sumo deadlift, 5 conventional deadlift

• 10m bear crawl forward, 10m bear crawl backward

Strength

Deadlift (5 x 5 adding weight to Metcon weight)

Complete 5 burpees with no push-up in between sets

Metcon

Sammie Seminole (Time)

3 Rounds:

10 Deadlift (315/225#)

25 Burpee Over Bar

L2: 275/185# or scale weight to 75% of heaviest lifted,

L1: 135/95#, 15 Burpees Over Bar

After Bash!

DB Floor Press (3 x 20)

Pull To Stand (3 x 10)

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