Complete a Free Trial session as an introduction to White Mountain Crossfit programming

Thursday – April 22nd, 2021
In Gym Metcon 1: 3 round FGB Style Row for Calories HSPU Evil Wheels Rest Clean / Swap Metcon 2:
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Wednesday – April 21st, 2021
In Gym Strength/Skill: Front Squat  Warm-up 1×15, 1×10, 1×5 Adjust weight from last week or add 5-20 lbs if you
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Tuesday – April 20th, 2021
In Gym Metcon: Run 400m 50 Box Jumps 24”/20” Run 400m 40 Push-ups Run 400m 30 Power Clean 135/95 Run
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Monday – April 19th, 2021
In Gym Strength: EMOM for 9 Minutes 3 Push Press Add weight twice No Racks Metcon: 20 Rounds 150m Row/Ski
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Friday – April 16th, 2021
FYI: Although the State of NH is not renewing the “Mask Mandate”, White Mountain will be keeping our current policies
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Thursday – April 15th, 2021
In Gym Metcon 1: 800m Run 75 Wallballs 25 SDHP’s 95/65 Clean/Swap Metcon 2: 800m Run 75 HR-Push-ups 25 Pull-ups
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Wednesday – April 14th, 2021
In Gym Strength/Skill: Front Squat  Warm-up 1×15, 1×10, 1×5 Adjust weight from last week or add 5-20 lbs if you
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Tuesday – April 13th, 2021
In Gym Metcon: Row/Ski/Bike 5K Top of every 4 Minutes Starting at 0:00 :30 Tailpipe Hold 53’s/35’s 30 minute cap
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Monday – April 12th, 2021
In Gym Strength: Strict Press 6×4 Ascending Metcon: “Ellen” 3 Rounds for time 20 Burpees 21 DB Snatches 50/35 12
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Friday – April 9th, 2021
In Gym Stregth: EMOM 12 3 Touch and Go Power Cleans Add Weight every 3 sets Metcon: 8 Rounds for
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Thursday – April 8th, 2021
In Gym Metcon: AMRAP 12 minutes   6 Clunger (Single DB Curl/Lunge/Lunge/Press) 12 T2B or Evil Wheels 18 DB Snatches
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Wednesday – April 7th, 2021
In Gym Strength/Skill: Front Squat  Warm-up 1×15, 1×10, 1×5 Metcon: For Time:   5 KB Swings 70/53 10 DB Unders
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