Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
Row 500m
:30 Hollow Hold
20 KB Swings
Push Press (5×1@85%)
Metcon (Time)
3 Rounds
15 KB Swings 70lbs/53lbs
50 Double Unders
15 Pull-ups
2 Rounds
Row 500m
:30 Hollow Hold
20 KB Swings
3 Rounds
15 KB Swings 70lbs/53lbs
50 Double Unders
15 Pull-ups
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
4-3-2-1 wall climbs
40-30-20-10 single unders
400-300-200-100 meter row
25 airsquats
15 KB swings
15 Burpees
3 rounds:
30 DU or 90 singles
30 KB swings
15 walking lunges ea leg
2 Rounds
Row 500m
15 KB Swings
:30 Handstand Hold
15 AMRAP
30 KB Swings 53lbs/35lbs
60 Double Unders
30 Air Squats
60 Double Unders
30 Pushups
4-3-2-1 wall climbs
40-30-20-10 single unders
400-300-200-100 meter row
2 Rounds
50ft Crab Walk
:30 Hollow Hold
30 Double Unders
Every 2 Minutes
15-12-9
Power Clean 155lbs/105lbs
Bar Facing Burpees
100 mountain climbers
200m row
20 min AMRAP:
16 cal row
15 Pull ups
25 sit-ups
2 Rounds
20 V-ups
15 KB Swings
10 Side Plank Rotations (ea)
20 AMRAP
Row 1000m
15 Push Press 95lbs/65lbs
15 Pull-ups
15 Box Jump Overs 24″/20″
Class is at CL tonight.
1000m row
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles