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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10, 10 reps of each movement

• ROUND 1: OH lunge/ ring row/ plank shoulder taps/ superman arch

• ROUND 2: wall squat/ kip swing/ push-up/ hollow rock

• ROUND 3: assisted pistol/ strict pull-up/ ring dip/ hip extension (GHD)

• ROUND 4: pistol/ kipping pull-up/ handstand hold/ back extension

Metcon

Metcon (Time)

5 Rounds

12 Burpee-2-Target (12″ above reach)

150ft. Shuttle Run Shuttle Run:

10ft. Out & Back

20ft. Out & Back

30ft. Out & Back

40ft. Out & Back

50ft. Out & Back

L2: 10 Burpees-2-Target per round

L1: 4 rounds

After Bash!

Max Height Box Jump (Distance)

Max Height Box Jump

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