Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
20 Calorie Row
:30 Couch Stretch
:30 Pigeon Stretch
Bring Sally Up, Bring Sally Down (Time)
“Bring Sally Up” –
Back Squats 135lbs/95lbs
**If you drop the bar during the song, then you must do 10 burpees for each time you drop (after the W.O.D)
** If you miss 2 consecutive squats in the song then you must 5 burpees for each occurance (after the W.O.D)
Rest 10 minutes
Metcon (Time)
For time:
150 KB Swings 53lbs/35lbs
**Each time you drop immediately do 10 Burpees**