Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
20 Calorie Row
20 Pushups
Thruster (3×3)
Metcon (AMRAP – Rounds and Reps)
12 AMRAP
Run 200m
15 Toes to Bar
10 Burpees
2 Rounds
20 Calorie Row
20 Pushups
12 AMRAP
Run 200m
15 Toes to Bar
10 Burpees
2 Rounds
50ft Crab Walk
20 Side Plank Rotations
Max set of Unbroken Double-Unders
7 Minutes
12 AMRAP
20 KB Swings 53lbs/35lbs
20 Box Jump Overs 24″/20″
20 Pullups
2 Rounds
Row 20 Calories
20V-ups
20 AMRAP
Run 400m
30 Pushups
40 Air Squats
50 Situps
2 Rounds
50ft Crab Walk
10 PVC Pass Thrus
10 Turkish Getups
Max Effort 5k Row
2 Rounds
Run 200m
20 Jumping Lunges
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
2 Rounds
50ft Crab Walk
20 Pushups
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
*Do Not drop empty bars!*
2 Rounds
Run 200m
20 Jumping Lunges
Max Effort 1-Mile Run
7-Minute AMRAP of:
Burpees to a 6″ target
2 Rounds
50ft Crab Walk
:30 Hollow Hold
15 Minutes
For time:
10 Rope Climbs
For time:
75 Pullups
2 Rounds
Row 20 Calories
20 KB Swings
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
15 Minutes per lift
2 Rounds
50ft Crab Walk
10 Turkish Getups
15 PVC Pass Thrus
15 AMRAP
Row 500m
5 Wall Walks
50 Double Unders