Mountaineer CrossFit – Beginners

Warm-up (No Measure)

500m row

15 burpees

25 airsquats

Ring Dips (5×6)

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Scale:

200m run

15 box jumps

15 wallball

OR

3 rounds