Mountaineer CrossFit – CrossFit
(No Measure)
150 Double Unders
25 Burpees
Overhead Squat (3×3 @80%, 2×2@85%)
Metcon (Time)
Complete 5 Rounds for time of:
10 Push Press 135lbs/95lbs
10 Bar Facing Burpees
150 Double Unders
25 Burpees
Complete 5 Rounds for time of:
10 Push Press 135lbs/95lbs
10 Bar Facing Burpees
100 mountain climbers
Max Effort 500m Row
5 rounds:
400m run
12TTB
25 wall ball
3:00-5:00 Minutes
Butt Kickers -> High Knees -> Bear Crawl -> Bunny Hop
5 Minute AMRAP:
8 Wall Ball
8 Plate Jump Overs
Game: Handball
Row 500m
50 Situps
Complete 3 Rounds for time of:
Run 400m
75 Double Unders
21 Toes to Bar
Complete 5 Rounds for time of:
Run 400m
7 Muscle-ups
7 Hang Squat Snatch 115lbs/75lbs
Rx+ 145lbs/100lbs
2 Rounds
10 Hang Power Snatch
10 OHS
10 Snatch Balance
Perfect Technique
Complete as many reps in 8 minutes of:
8 Burpees
8 SDHP 70lbs/53lbs
200m run
25 KB
10 wallball squat cleans
5 rounds:
10 push press 95/65#
10 wallball squat cleans 20/14#
10 burpees
10 KB 53/35#
10 box jumps
2 Rounds
20 Wall Ball
20 Calorie Row
Complete as many rounds as possible in 20 minutes of:
Run 400m
12 (6ea) KB Clean and Jerk
25 Situps
Simon Says (Kids run around a track delineated by cones until a movement is called)
Deck of Cards:
Hearts: Mountain Climbers
Diamonds: Tuck Jumps
Spades: Supermans
Clubs: Sit Ups
Game: Hunger Games
2 Rounds
20 KB Swings
50 Mountain Climbers
Complete 3 Rounds of:
Max reps in 1 Minute of each
Calorie Assault Bike
Toes to Bar
Double Unders
Burpees
Calorie Row
Rest 1 minute between rounds