Mountaineer CrossFit – Beginners

500m Row (Time)

Max Effort 500m Row

AMRAP (AMRAP – Rounds and Reps)

5 minutes with 90 sec rest:

8 push press 95/65#

8 burpees

AMRAP (AMRAP – Rounds and Reps)

5 minutes with 90 sec rest:

10 wallball 20/14#

10 wallball situps

Amrap: Metcon (AMRAP – Rounds and Reps)

Metcon (AMRAP – Rounds and Reps)

5 minutes of:

20 DU or 40 singles

10 KB swings 53/35#