Mountaineer CrossFit – Beginners

Warm-up (No Measure)

1000m row

Deadlift (3×5@75%)

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Scale weight to 185/155 or 60% of 1 RM