Mountaineer CrossFit – Beginners

Warm-up (No Measure)

5 min DU work or 1000m row

Ring Dips (5 x 6)

Wod Skill Movement (Wallball cleans )

Skill movement and weight determination

Metcon (Time)

15 min AMRAP:

15 wallball 20/14#

15 wallball situps 20/14#

15 wallball squat cleans 20/14#