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Wednesday

Mountain Strength CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

:30sec. of jog around gym

:30sec. Reverse lunge in place

:30sec. Handstand Hold or plank hold

:30sec. PVC Pass Throughs

12 reps OHS Squat Therapy (Sit to a med ball)

Skill Work

Power Snatch (Work up 3-5 reps of Metcon weight)

Metcon

Jabba The Hutt (Time)

2 Rounds:

15 Power Snatch 135/95#

30 Bar Facing Burpees

45 Air Squats

L2: 10 Power Snatch @ 115/80#

L1: 15 Power Snatch @ 55/35#, 15 Bar Facing Burpees, 30 Air Squats

Accessory Work

Metcon (No Measure)

4 Rounds:

:20 Sec. Ab Roll Out with Bar

:10 Sec. Rest

:20 Sec. Seated Leg Raises Over Med Ball

:10 Sec. Rest

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