Mountaineer CrossFit – Beginners
Warm-up
Warm-up (No Measure)
25 air squats
20 air circles 10 forward/10 backwards
25 PVC pipe pass throughs
15 burpees
Metcon (AMRAP – Reps)
Max DU in 2 minutes
If cannot jump rope
Max 2 min row
Deadlift (3×5@75%)
Metcon (Time)
21-15-9
Deadlifts 195/155#
Pull-ups
scale weight according to fitness level