Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
10 Snatch High Pulls
10 Hang Power Snatch
10 Snatch Balance
10 OHS
Snatch (10×1, between 70%-85%)
Technique Work is the focus increase weight as technique allows
Metcon (Time)
30-20-10
Calorie Row
140m-100m-60m
Shuttle Sprint (10m Turnaround)
3-2-1
Rope Climbs
30 Cal Row
140m Shuttle
3 Rope Climb
20 Cal Row
100m Shuttle
2 Rope Climb
10 Cal Row
60m Shuttle
1 Rope Climb