Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Punters Walk

:30 Pigeon Stretch

:30 Couch Stretch

Front Squat (3×1@95%)

Deadlift (3×1@95%)

Metcon (AMRAP – Rounds and Reps)

8 AMRAP

3,6,9…Hang Power Clean 115lbs/75lbs

3,6,9… Bar Facing Burpees

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

50ft Crab Walk

10 Burpees

20 KB Swings

Push Press (3×1@95%)

Metcon (AMRAP – Rounds and Reps)

15 AMRAP

10 HSPU

20 KB Swings 53lbs/35lbs

30 Jumping Lunges

20 Pushups

10 Chest to Bar Pullups

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Lunge

:30 Couch Stretch

:30 Pigeon Stretch

Back Squat (3×1@95%)

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

Run 200m

12 Thrusters 95lbs/65lbs

12 Toes to Bar

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calorie Row

20 Side Plank Rotations

Power Clean (3×1@95%)

Strict Pullups (5×10-15)

Metcon (Time)

21-15-9

Calorie Row

Burpee over Box 24″/20″

Mountaineer CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

20 Calories on any machine

10 PVC Pass Thrus

10 PVC OHS

10 Turkish Getups

Overhead Squat (3×2@90%)

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

10 Turkish Getups

Bench Press (3×2@90%)

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

Run 200m

20 (10 ea) DB Snatch 50lbs/35lbs

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

20 Wall Ball

Front Squat (3×2@90%)

Deadlift (3×2@90%)

Metcon (AMRAP – Reps)

12 AMRAP

12 Burpees

9 Chest to Bar Pullups

6 Hang Power Clean 135lbs/95lbs

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

50ft Crab Walk

:30 Table Top Stretch

Push Press (3×2@90%)

Metcon (Time)

3 Rounds

50 Double Unders

Row 40 Calories

30 Box Jump Overs 24″/20″

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

20 Calories on any machine

:30 Couch Stretch

:30 Pigeon Stretch

30 Double Unders

Back Squat (3×2@90%)

MCF 12 Year Anniversary WOD (AMRAP – Rounds and Reps)

21 AMRAP

9 OHS 95lbs/65lbs

21 Burpees

9 Chest to Bar Pullups
21 AMRAP

9 Snatch 155lbs/105lbs

21 HSPU

9 Muscle ups

Mountaineer CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

2 Rounds

Row 20 Calories

:30 Side Plank

20 KB Swings

Power Clean (5×1@90%)

Strict Pullups (5×10-15)

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

Row 500m

21 KB Swings 53lbs/35lbs

15 Toes to Bar