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

Friday – July 30th, 2021
Strength: 5 Minute Clock Work to a Heavy Strict Press 2 Minute Rest 5 Minute Clock Work to a Heavy
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Thursday – July 29th, 2021
Strength:  Farmers Carries 400m Metcon: 3 Rounds for time 60 Double Unders 30 Mountain Climbers (L+R=1) 15 Power Snatches 95/65
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Wednesday – July 28th, 2021
Strength/Skill: Deadlifts 6×3 3 Second Paused Positional Set +  Below Knee +  Above Knee + Top Metcon: 16 Minute AMRAP
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Tuesday – July 27th, 2021
Metcon 1: 10 Minute AMRAP Row 500m 10 Burpees over Rower 10 DB Push-ups  10 Single DB Overhead Sit-ups 40/30
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Monday – July 26th, 2021
Strength: 15 Minutes to work to a Heavy Single Hang Full Clean Metcon: EMOM 18 Minutes Min 1 Max C&J
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Friday – July 23rd, 2021
Friday – July 23, 2021 Strength: Partner Strength Against a 12 Minute Clock 20 KB Deadlifts (10 each) 70’s/53’s 20
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Thursday – July 22nd, 2021
Metcon 1: AMRAP 7 Minutes 25 Double Unders   3 Power Cleans 155/105 (SRX 185/125) Metcon 2: AMRAP 7 Minutes
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Wednesday – July 21st, 2021
UPDATE— Do to a family sickness yoga is canceled for the 21st Don’t forget… Free Yoga at 10:15, come join
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Tuesday – July 20th, 2021
Metcon: 5 Rounds 400m Run   30 Ab-Mat Sit-ups   25 PVC Jumps 24”/20”   20 KB Swings 70/53 (R)
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Monday – July 19th, 2021
Strength: Snatches  Work to a Heavy Single Metcon: FGB Style – 3 Rounds Wallballs 20/14 Renegade Rows 40’s/30’s DB Front
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Thursday – July 15th, 2021
Strength: 8 Rounds Alternating Partner Bench Press 115/75 :20 P1 Work :20 Transition :20 P2 Work :20 Transition *Each Person
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Wednesday – July 14th, 2021
Strength/Skill: 5 Deadlifts Every 90 Seconds on the 90 Seconds for 9 Minutes (6 Rounds) Men add 30 each set
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