Mountaineer CrossFit – Beginners
Warm-up (No Measure)
Coaches choice
500m Row (Time)
Max Effort 500m Row
Metcon (Time)
100m waiter walks R arm up L arm back with KB or DB 53/35
30 Kettlebell swings. 53/35
15 KB Goblet squats 53/35
10 KB SDHP 53/35
100m farmers carry 53/35
25 KB swings 53/35
10 Goblet squats
15 SDHP
100m farmers carry 53/35
20 KB Swings 53/35
15 KB Goblet squats
10 SDHP
100m waiter walks 53/35#