Announcements
***Mountaineer CrossFit members Lex Ozias, Dom Dixon, and Sonny Zickefoose are competing at the Wodapalooza Fitness festival this weekend (January 13-15) in Miami! You can watch them compete on floelite.com. They will be competing as a team in the Rx division***
***Saturday class is at Mylan Park (10:30am). We will be working on progressions for the the bar muscle up, so if this movement or any variation of the pull up has been giving you trouble, come in so we can help you!!!***
Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 rounds
20 Burpees
20 Lunges
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Rest 7 minutes
Metcon (AMRAP – Reps)
Complete as many reps as possible in 8 minutes of:
3,6,9…KB Swings 70lbs/53lbs
3,6,9…Box Jump Overs 24″/20″