Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
20 Calories on any machine
50ft Crab Walk
20 V-ups
Bench Press (4×8@65%)
Every 2:30
Metcon (AMRAP – Rounds and Reps)
15 AMRAP
Run 800m
15 Ring Dips
20 V-ups
RX+
15 AMRAP
Run 800m
10 Ring Muscle-ups
20 GHDSU
Optional Accessory Work
Metcon (Weight)
3 Supersets of
15 Curls
15 Skull Crushers