Mountaineer CrossFit – Beginners
Warm-up (No Measure)
500m row
25 airsquats
25 push-ups
Ring Dips (5×6)
New Benchmark Metcon (Time)
WOD
Metcon (Time)
15 pull ups
20 wall ball 20/14#
10 push press 95/65#
20 pull-ups
25 wall ball 20/14#
10 push press 95/65#
15 pull ups
20 wall ball 20/14#
10 push press 95/65#