Mountaineer CrossFit – Beginners
Warm-up (No Measure)
1000m
10 duck walks
Runners stretch ea leg hold 30 seconds
Bring Sally Up, Bring Sally Down (AMRAP – Reps)
“Bring Sally Up” –
Back Squats 135lbs/95lbs
**If you drop the bar during the song, then you must do 10 burpees for each time you drop (after the W.O.D)
** If you miss 2 consecutive squats in the song then you must 5 burpees for each occurance (after the W.O.D)
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6″ target