Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
20 Calories on any machine
20 Side Plank Rotations
20 V-ups
Deadlift (4×10@65%)
Single Arm Dumbbell Row (3×10 (ea))
Metcon (AMRAP – Rounds and Reps)
20 AMRAP
Row 1000m
80 Wall Ball 20lbs/14lbs
60 Situps
40 Box Step Overs 24″/20″ – 50lbs/35lbs
20 DB Snatch 50lbs/35lbs