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Clay Adams  CrossFit Over The Mountain in Hoover, Alabama.

Friday 8.17.18
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Strength
Overhead Squats
4x2
Metcon
16 min Amrap
200 Meter Run
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)

Thursday 8.16.18
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Skill
Handstand walks

Metcon
2 person team wod

30 minute Amrap
•5 Power Cleans 155/115
•13 Push-ups
•9 Box jumps 24/20

Wednesday 8.15.18
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Strength
Strict press
5x2
14 min Amrap
60 Double Unders
300 m run
15 Deadlifts 155/115

Tuesday 8.14.18
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Skill T2b
6 min EMOM
6 Reps

AMRAP 4:
27/21 Calorie Row/Bike
27 Burpees
27 Pull-ups
rest 4 minutes
AMRAP 4:
21/15 Calorie Row/Bike
21 Burpees
21 Toes to Bar
rest 4 minutes
AMRAP 4:
15/9 Calorie Row/Bike
15 Burpees
15 Pull-ups

Monday 8.13.18
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Strength
Hang Squat Clean
5x2

Metcon
4 Rounds:
40 Air Squats
30 Sit-ups
20/15 Calorie Bike/Row/Ski

Happy Friday!! Want to try Bang? Want to try Cryotherapy or Normatec? Tomorrow you can! Wanted to let you all know that Bang will be available to “taste test” tomorrow morning for anyone who would like to try it and Sam will be offering Cryotherapy and Normatec recovery visits at a discounted rate of $25 for both!! #bang #cryotherapy #normatec #recovery. ** Also Kill Cliff is in 😬

ATTENTION OTM Family!!

Friday 8.10.18
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Strength
OHS
3x3

Wod
Deck of cards
A-10
Hearts = Med Ball cleans 20/14
Diamonds= Dumbbell Snatches 50/35
Spades= Cals Bike/Row/Ski
Clubs= Med Ball sit ups 20/14

Thursday 8.9.18
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Skill
Handstand walks

Metcon
Partner Wod “VICTORIA”
5 Rounds for Time
10 Thrusters (95/65 lb)
14 Box Jumps (24/20)
12 Sumo-Deadlift High-Pulls (95/65 lb)
12 Burpees
27 Kettlebell Swings (1.5/1 pood)

Wednesday 8.8.18
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Strength
Strict press
3x3

Metcon
3 RFT
20 Deadlifts (155/105)
20/14 Calorie Bike/Row
20 Reverse Lunges
20/14 Calorie Bike/Row

OTM Fam! We would like your input! We currently have Bang available for individual purchase at Ultimate Edge. We are here to serve you and want to know what other beverage your tastebuds would like 🙂? Kill Cliff ( what flavors?)
Fit-Aid
Other

Please comment below to help us out! — with Clay Adams and 2 others.

Tuesday 8.7.18
Post scores to FitChalk
Skill
6min EMOM
6 T2B

Metcon
4RFT
400 m run
14 pull ups
20 KB Swings 53/35

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