Mountaineer CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds
Run 200m
20 Jumping Lunges
20 V-ups
Thruster (Heavy Triple)
12 Minutes
Metcon (Time)
21-15-9
Shoulder to Overhead 135lbs/95lbs
Ring Push-ups
Optional Accessory Work
Metcon (No Measure)
3 Sets
12 Single Arm DB Row
12 Banded Tricep Pushdown
Metcon (No Measure)
3 Sets
1 Minute Hollow Hold
:30 Side Star Plank (ea)