Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
Run 200m
50ft Crab Walk
20 Side Plank Rotations
Push Press (5×2@90%)
Every 2:30
Metcon (Time)
3 Rounds
Run 400m
15 Ring Dips
50ft OH Walking Lunge
45lbs/25lbs
2 Rounds
Run 200m
50ft Crab Walk
20 Side Plank Rotations
Every 2:30
3 Rounds
Run 400m
15 Ring Dips
50ft OH Walking Lunge
45lbs/25lbs
500m row
25 push ups
25 airsquats
20 min AMRAP:
15 boxsteps
12 pullups
9 PP 75/55
2 Rounds
100ft Bear Crawl
50ft Lunge
20 KB SDHP
Every 2:30
12 AMRAP
Row 1000m
300 Double Unders
Max DB Snatch 50lbs/35lbs
2 Rounds
20 Calorie Row
50ft Crab Walk
:30 Hollow Hold
20 AMRAP
10 Shoulder to Overhead 115lbs/75lbs
15 Toes to Bar
20 Box Jump Overs 24″/20″
2 min Jump rope or DU
Complete as many reps as possible in 7 minutes of:
Bar Facing Burpees
2 Rounds
Run 200m
20 V-ups
50ft Lunge
3 Rounds
25 KB Swings 70lbs/53lbs
25 Burpees
2 rounds:
25 sit-ups
200m row
25 airsquats
This is a squat clean
3 rounds:
400m run
25 wallball situps
20 wallball cleans
Rx plus med ball runs
2 Rounds
Row 20 Calories
20 KB Swings
20 Side Plank Rotations
Every 2:30
12 AMRAP
Run 800m
75 Wall Ball 20lbs/14lbs
Max Pullups
RX+ = Max Muscle-ups
2 Rounds
Run 200m
:30 Side Plank
10 (ea) Side Plank Rotations
Every 2:30
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
2 Rounds
20 Calorie Row
50ft Crab Walk
20 KB Swings
12 AMRAP
Run 200m
12 Burpees
30 Double Unders