Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
50ft Crab Walk
:30 Table Top Stretch
10 PVC Pass Thrus
10 PVC OHS
Overhead Squat (4×6@75%)
Every 2:30
Metcon (AMRAP – Reps)
14 AMRAP
50ft Bear Crawl
40 Jumping Lunges
30 Hang Power Snatch 55lbs/35lbs
50ft Bear Crawl
30 Jumping Lunges
20 Hang Power Snatch 65lbs/45lbs
50ft Bear Crawl
20 Jumping Lunges
10 Hang Power Snatch 75lbs/55lbs
50ft Bear Crawl
10 Jumping Lunges
Max reps Hang Power Snatch 95lbs/65lbs
RX+ Version
14 AMRAP
25ft Handstand Walk
40 Pistols
30 Snatch 75lbs/55lbs
25ft Handstand Walk
30 Pistols
20 Snatch 95lbs/65lbs
25ft Handstand Walk
20 Pistols
10 Snatch 115lbs/75lbs
25ft Handstand Walk
10 Pistols
Max reps Snatch 135lbs/95lbs
****This is Dawn Rogers birthday WOD request! Be sure to wish her Happy Birthday if you see her today!****