Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
50ft Crab Walk
50ft Walking Lunge
20 V-ups
Push Press (3×8@65%)
Every 2 minutes
Metcon (AMRAP – Rounds and Reps)
8 AMRAP
8 Push Press 115lbs/75lbs
8 Box Jump Overs 24″/20″
2 Rounds
50ft Crab Walk
50ft Walking Lunge
20 V-ups
Every 2 minutes
8 AMRAP
8 Push Press 115lbs/75lbs
8 Box Jump Overs 24″/20″
2 rounds:
25 situps
30 airsquats
50 singles or 20 DU’s
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 sit-ups
24 single-unders
20-lb/ 15-lb dumbbells
2 Rounds
Run 200m
:30 Plank
20 KB Swings
20 AMRAP
Run 400m
30 Air Squats
15 Burpees
2 Rounds
20 Calorie Row
50ft Crab Walk
20 Pushups
4 Rounds
Run 400m
15 Deadlift 225lbs/155lbs
15 Pullups
RX+= 275lbs/185lbs & Chest to Bar Pullups
2 Rounds
12 Wall Ball
10 V-ups
20 Double Unders
Then
2 Rounds
6 DB Thrusters
6 Toes to Bar
24 Double Unders
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
3 rounds:
10m ski erg
12 pull ups
10m airdyne
25 airsquats
500m row
59 mountain climbers
10 rounds for time of:
8 ground-to-overheads, 65 lb/ 45lb
10 bar-facing burpees
Time cap: 15 minutes
10 rounds for time of:
8 ground-to-overheads, 45lb /35 lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
500m row
25 airsquats
15 pushups
20 min AMRAP:
15 KB swings 53/35
20 push ups
15 box steps
2 Rounds
Row 20 Calories
:30 Hollow Hold
20 Side Plank Rotations
For time:
Run 400m
21-15-9
Chest to Bar Pullups
KB Swings 53lbs/35lbs
Run 400m
2 Rounds
Row 20 Calories
50 Mountain Climbers
20 KB Swings
3 Rounds
21 Toes to Bar
15 Thrusters 95lbs/65lbs
9 Calorie Row