Mountaineer CrossFit – Beginners
(No Measure)
3 min DU or jump rope
25 push ups
500m Row (Time)
Max Effort 500m Row
Metcon (AMRAP – Rounds and Reps)
5 minutes with 90 sec rest:
8 push press 95/65#
8 burpees
Metcon (AMRAP – Rounds and Reps)
5 minutes with 90 sec rest:
10 wallball 20/14#
10 wallball situps
Metcon (AMRAP – Rounds and Reps)
5 minutes of:
20 DU or 40 singles
10 KB swings 53/35#