August 20, 2018

Warm Up:
Squat Prep
3rds
5 Strict Pullups
2/2 Knee Lunge Step Vert Flex/Ext
4/4 Captain Morgan (R&L)
5 Back Squat (Build to Heavy)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 1 (Build)
*No misses – this is not a test*

WOD: “Mountaineer”
10-8-6-4-2
BB Front/Back Lunges (75/55)
10-20-30-40-50
Mt. Climbers

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Alpha Athletics Crossfit 412

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