7/3/18

 In WOD

Mountainside CrossFit – CrossFit

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Weightlifting

Pause Deadlifts (6×4)

Deadlift with a 3 second pause in standing position holding barbell
*Every 2 min

*55-65% of max

Metcon

Metcon (AMRAP – Rounds and Reps)

13 mins for max rounds

7 pistol squats

14 KBS 53/44

21 Med ball pullovers 14/12
Med ball pull over – abmat sit up with a medicine ball. Med ball touches ground behind the head during “down” part then is pressed straight overhead with locked out arms during “up” part

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