Mountaineer CrossFit – CrossFit

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Warmup (No Measure)

2 Rounds

20 Calories on any machine

20 KB Swings

50ft Walking Lunge

Deload Week (AMRAP – Rounds and Reps)

20 AMRAP

Row 30 Calories

20 Shoulder to Overhead 95lbs/65lbs

Assault Bike 30 Calories

20 Box Jumps 24″/20″

30 Shuttle Runs (15 down and back)