Mountaineer CrossFit – Beginners

Warm-up (No Measure)

15 PVC pass through

15 PVC OHS squats

25 situps

10 burpees

Gymnastics

Box dips 5 x 10

OHS (2×1)

3 x 1 OHS @ 75% 1 RM, then 2×1@80%
Do not add weight if your form is not good, do skill work only with PVC or 15# bar.

Metcon (Time)

3 rounds:

10 OHS 65/45#

15 bar facing burpees

25 situps