Mountaineer CrossFit – Beginners

(No Measure)

500m row

25 push ups

25 air squats

Overhead Squat (5×2 AHAP)

If you cannot do OHS with good form please work on technique

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Scale weight according to fitness level and if you cannot do a pull-up do band or plank pullups