Mountaineer CrossFit – Beginners

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Warm-up (No Measure)

400m Run

15 burpees

20 Airsquats

Metcon (Time)

1-Mile Run (Time)

Max Effort 1-Mile Run
If you cannot run power walk

Metcon (AMRAP – Rounds and Reps)

7 Minutes of Bar Facing Burpees (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

Bar Facing Burpees

V-ups (5x for 20 sec hold with 10 sec rest)